Did you know that bone density tends to decline as we age? But don’t worry, there’s a way to fight back and keep your bones strong and healthy!
Resistance training, also known as strength training or weightlifting, can play a crucial role in maintaining and improving bone density. It involves applying resistance to your muscles, which in turn puts stress on your bones. This stress stimulates bone growth and helps prevent bone loss.
Here are some tips to incorporate bone density resistance training into your fitness routine:
Choose weight-bearing exercises:
Opt for exercises that involve working against gravity, such as squats, lunges, deadlifts, pull-ups and step-ups. These movements put more stress on your bones and promote bone density improvement.
Gradually increase the intensity:
Start with lighter weights or resistance bands and gradually progress to heavier loads as your strength improves. This gradual progression allows your bones to adapt and become stronger over time.
Include compound exercises:
Compound exercises work multiple muscle groups simultaneously. Examples include deadlifts, bench presses, and shoulder presses. These exercises promote overall strength and engage a larger number of bones, maximizing the benefits for your skeletal system.
Don’t forget about proper form:
Maintaining correct form during resistance training is important for both effectiveness and injury prevention.
Allow for rest and recovery:
Your body needs time to repair and rebuild after intense resistance training sessions. Make sure to include rest days in your routine and prioritize adequate sleep and nutrition to support your bone health.
An appointment with your Physiotherapist is a great place to get started, especially if you have pre-existing conditions or concerns about your bone health.
So, grab those dumbbells, resistance bands, or kettlebells and start boosting your bone density today! Your future self will thank you for it.