strength training for bone health

“Osteoporosis is a silent disease because most people do not know they have it until a bone breaks. The bones slowly become thinner and weaker, and one day something as simple as a slip on the sidewalk or even turning the wrong way in bed can lead to a fracture. About one in 3 women and one in 5 men over the age of 50 will suffer a bone break caused by osteoporosis. For women, the burden is especially heavy - over a lifetime, they will spend more days in the hospital because of osteoporosis than from breast cancer and heart disease combined.

Hip fractures are by far the most devastating type of fracture, accounting for about 300,000 hospitalizations each year. These injuries change lives in an instant.

Within a year of breaking a hip, one in four people will die. Of those who survive, approximately half will never walk independently again, and many will require assistance with everyday activities, such as dressing, bathing, or even getting out of a chair.

To prevent bone loss or build new bone, we need mechanical strain (load) that exceeds the level of everyday activity. We need exercises that create a force of more than 3 X our body weight.” Dr. Howard Luks MD

The most effective way to load bones is through resistance training. 2 - 3 times a week of multi-joint, high-load lifts greatly improves spine and hip bone density. Resistance training also improves overall strength, posture and metabolism.

One of the best investments that I have made is the time and funds I have put into studying how to correctly and safely lift weights. Good programming and good technique matters. Commitment matters. One cannot flirt with strength training. It takes time and it works.

It is never too late to build new bone, build muscle mass and get healthier.

Please do not hesitate to contact me with questions or to work privately.