If you still believe that strength training and lifting weights is only for bodybuilders and those looking to build muscle mass, then it’s time to change your thinking and incorporate some weight triaging into your exercise routine! Doing so will not only change your strength and physique, but will also improve what you are capable of doing physically. If you are a woman or if you are getting older then strength training is vital as it builds bone density and protects against osteoporosis.
Working out with weights - whether it’s your own body weight, dumbbells, or weight machines - is a beneficial form of exercise that enhances muscle tone and strengthens bones. Research also shows that strength training reduces the risk of heart disease, reduces your body mass index (BMI) and protects against type 2 diabetes.
Without strength training, you are at a great risk for osteoporosis
Strong bones are essential to help maintain the structural integrity of your body, as well as to prevent against osteoporosis. Through a process known as bone remodelling, strength training stimulates the development of bone osteoblasts (cells that build and repair bones). While you can achieve some of these benefits in the lower limbs through aerobic exercise like jogging, training with weight is really the best way to maintain and enhance whole body bone strength.
It may surprise you, but your body actually loses about 1% of it’s bone mass per year after the age of 40. This is due to age-related changes, lack of physical activity, and poor nutrition. When you lose bone mass your bones become fragile and increase your risk for breaks or fractures. Women are at a greater risk because their bones are typically smaller and thinner to being with. Hip fractures are the most serious, and 6 of 10 people who suffer a hip fracture never fully regain their level of mobility or independence. This why it’s so important to try and prevent these problems from ever occurring in the first place!
Interested in incorporating weights into your regular exercise routine but don’t know where to start? That’s no problem, we’re here to help! More advanced cases may require the help of a personal trainer, but if you’re just looking for some simple exercises to get started it can be as easy making your own circuit that you perform 2-3 times per week. Incorporate simple movements like overhead shoulder presses, bicep curls, back rows, lunges, squats, etc. Please contact us with any specific questions you may have!
Is chiropractic still safe and beneficial in people with osteoporosis?
Absolutely - chiropractic is safe and beneficial in people diagnosed with osteoporosis. In advanced cases, the chiropractor will utilize a lower-force technique which will be comfortable and poses no risk to the patient. In those who suffer from osteoporosis, chiropractic care will help to maintain normal spinal alignment, improve mobility through the joints, and allows for pain-free weight training to help the body age gracefully!
References: Mayo Clinic April 22, 2016. Everyday Health January 29, 2015. Harvard Health Publications, Strength Training Builds More Than Muscles.