Weight Training And Bone Health For Women

fitness-850602_1280A major issue faced by all people as they age is bone loss. Their bone density naturally decreases, but more so among individuals who are overweight and not very fit. A number of factors contribute to bone loss but one of the preventative measures is maintaining a fitness regimen that includes weight training.

Bone Breakdown

Bones are constantly breaking down and re-used to make new bone. After the age of thirty the process becomes slower and menopause makes the problem even worse. That's why women are more vulnerable to issues of bone loss than men are. The consequences are bone pain, changes in posture, and fractures. When you were fifteen and slipped on the ice, you put a hand out and might have experienced pain but no fracture. At the age of 45, however, you are more likely to actually break your wrist.

Questionable Diets

The typical North American diet is low in calcium and other nutrients but high in low-nutrition foods, especially sugar. This diet interferes with digestion, so even if much of your diet consists of good food, you don't enjoy the benefits because of poor absorption.

Dietary Prevention of Bone Loss

You can potentially stop but certainly mitigate the effects of age with a good diet. This should contain plenty of calcium and other minerals which contribute to bone health. Milk and dairy products are the best known sources and many of these are fortified with other supplements which help you to absorb calcium better. Leafy and dark green vegetables, certain fish, some nuts, and tofu also contain calcium. You can be vegan and still obtain enough calcium, but there are also many supplements to choose from. Make sure to absorb sunshine or take Vitamin D daily too so your body can use calcium properly.

Protein supplements are part of a weight training program where a person eats to lay down muscle tissue. Some of these supplements also contain calcium.

Prevention during Youth

Schools promote exercise among children because they are hooked on video games, computer screens, and TV and don't move enough statistically. The result in later life is that bone density has peaked at a low figure leaving a person with less bone density to lose. Starting young with hiking, lifting free weights, and pilates, etc. is a good idea.

Prevention during Adulthood

As adults, women can continue to support their bone health with exercise. The impact of walking, running, and dancing is important because this helps promote the cycle of bone destruction and restoration. Protect joints by reducing impact as you get older, by wearing supportive footwear, and by exercising on a forgiving surface. Weight bearing exercises also contribute to bone health. Women should incorporate weight training into the weekly routine to sustain bone health.

Why Weights?

There is no impact involved in lifting weights, but a strong body is more resilient than a weak one. Individuals who train with weights develop core strength and balance to prevent falls and mishaps caused by weakness. Lifting free weights or your own body weight (planks and squats) also contributes directly to bone density.