Weight-bearing exercises, such as strength training, puts stress on the bones. While stress is usually used negatively, this stress nudges bone-forming cells into action, resulting in stronger and denser bones.
Strength training also targets the bones and stimulates density in the hips, spine, and wrists, which are sites where fractures are the most likely to occur.
As we age, it is essential to keep ourselves healthy. Osteoporosis occurs when the body’s creation of new bone doesn’t keep up with the loss of old bone. This imbalance can lead to the weakening of the bones. Weakening can allow for the bones to fracture even when there are mild stressors on the bones.
Osteoporosis affects both men and women of all races. However, some individuals are at higher risk for Osteoporosis. These individuals include Caucasian and Asian women who are older and are past menopause.
Those at higher risk of Osteoporosis:
- Caucasian and Asian Women
- Women who are past menopause
- Those who have a family history of Osteoporosis
- Those who are older
Starting Strength Training To Reduce Your Chance Of Osteoporosis
If you are starting a strength training program to prevent your chances of developing Osteoporosis, you will want to research the best program for you and your goals. Then, meet where you are today and gradually increase your workout intensity.
Progressive Overload is a term that describes the gradual increase of weights in each set of repetitions. For example, you will start squatting with 45lbs for 12 repetitions. Then, you will rest for 90 seconds and perform your next set of repetitions with 55lbs, gradually increasing the weight over time.
Start with small goals that are easy to meet daily and monthly. Over time you will be surprised how much these small goals will add up.
Starting Strength Training With Osteoporosis
If you are already experiencing the effects of Osteoporosis, it is important to work with a professional when starting a strength training program. A professional trainer with experience working with individuals with Osteoporosis will assess you and help to build a program that will be safe and effective.
Take careful consideration of not twisting your spine while training. In addition, protecting your wrist with wrist wraps may be an excellent option to help protect the small bones in the wrist and hands.
If you are experiencing Osteoporosis, our Carolina Pain Relief Center doctors can help you. We offer several therapeutic options to help relieve the pain that your Osteoporosis may cause. If you have any questions, our professional team is here to assist you. Please feel free to reach out with any questions.