Bone Density and Strength Training

Janette Cardy, Janette Cardy Fitness

Here are 3 staggering facts:

• We lose 8-12% of our muscle mass per decade from the age of 30 onwards.
• Up to 50% of us will fracture a bone in our hip, spine or wrist after the age of 50.
• Women lose bone mass faster after the menopause, but it happens to men too.

We lose 8-12% of our muscle mass per decade from the age of 30 onwards.

So engaging in regular strength training can help counteract this and provide a number of benefits.

Here are some of the benefits:

• Can help manage weight
• Can improve cardiovascular health
• Can help improve sleep
• Can help improve mood
• Can reduce the risk of osteoporosis
• Can help overall fitness
• Can help increase energy levels

A tailored exercise training plan can improve multiple skeletal and fall related risk factors.

Strong bones support us and allow us to move. They protect our heart, lungs and brain from injury.

Strength training can come in many forms.

• Body Weight.  This means little or no equipment so exercises such as press ups, lunges etc.
• Resistance bands. These are inexpensive and easy to carry around with you.
• Free Weights. Barbells and dumbbells are classic strength training kit but you can also use medicine balls and kettle bells.
• Weight Machines.  Most fitness centres have resistance machines and trainers to help you use them correctly.
• Cable Suspension Training.  This is another great option to try and can work the whole body.

It is important to speak with a fitness professional for a strength training plan that is specific to you and your needs. Also if you feel you are at risk then consult your GP and consider asking for a FREE Bone Density Scan.

if you feel you are at risk then consult your GP and consider asking for a FREE Bone Density Scan.

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