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The Importance of Bone Health as We Age: How Strength Training Can Make a Difference


Woman in hers 70s strength training
Why Bone and Joint Health matters
As we age, our bodies undergo various changes, and one of the most significant is the gradual decline in bone density and joint health. Conditions such as osteopenia, osteoporosis, and osteoarthritis become more prevalent, posing serious risks to our mobility, independence, and overall quality of life.

However, the good news is that proactive measures, particularly strength training, can play a crucial role in maintaining and even improving bone and joint health.


Why Bone Health Matters as We Age


Bones are living tissues that constantly renew themselves through a process known as bone remodelling, where old bone tissue is replaced by new tissue. During our younger years, the body produces new bone faster than it breaks down old bone, resulting in a net gain in bone mass. However, as we reach our 30s, this process slows down, and bone loss can begin to outpace bone formation.


This natural decline can lead to conditions like:

  • Osteopenia: A condition where bone mineral density is lower than normal, considered a precursor to osteoporosis.

  • Osteoporosis: A more severe condition characterised by porous and fragile bones, significantly increasing the risk of fractures.

  • Osteoarthritis: A degenerative joint disease where the cartilage that cushions the ends of bones wears down over time, leading to pain, stiffness, and reduced mobility.

Image of skeleton scan
Healthy Bones and Joints are essential as we age to stay active.

Maintaining strong, healthy bones is essential for staying active, preventing fractures, and reducing the risk of chronic pain and disability as we age.




How Strength Training Supports Bone Health


Strength training, also known as resistance or weight training, involves exercises that make your muscles work against a force or weight. This type of exercise is not just for building muscle—it's incredibly beneficial for your bones and joints as well.


Here’s how strength training can help:

  1. Increases Bone Density: When you engage in weight-bearing exercises like lifting weights, your bones respond to the physical stress by becoming stronger and denser. This is crucial for preventing or slowing the progression of osteopenia and osteoporosis.

  2. Supports Joint Health: Strengthening the muscles around your joints provides better support and stability, which can reduce the wear and tear on your joints. This is particularly beneficial for managing or preventing osteoarthritis, as stronger muscles can help to absorb some of the impact that would otherwise stress the joints.

  3. Improves Balance and Coordination: As we age, our balance and coordination can decline, increasing the risk of falls and fractures. Strength training enhances these physical abilities, helping to prevent injuries that are often related to weakened bones.

  4. Promotes Overall Wellbeing: Regular strength training not only benefits your bones and joints but also boosts your mood, energy levels, and overall sense of wellbeing. This can contribute to better adherence to a healthy lifestyle, further supporting bone health


Getting Started with Strength Training


Whether you're new to exercise or have some experience, it's never too late to start incorporating strength training into your routine. Here are a few tips to get started:

  • Consult a Professional: Before beginning any new exercise programme, it's wise to consult with a healthcare provider or fitness professional (who have the relevant qualifications), especially if you have existing health conditions or concerns about bone health. (Note: Christina at CF Fitness is qualified to work with clients with Long Term Health Conditions, Exercise Referral and Older Population)

  • Start Slowly: Begin with lighter weights or resistance bands, gradually increasing the intensity as your strength improves.

  • Focus on Form: Proper form is key to preventing injury and maximising the benefits of strength training. Consider working with a personal trainer such at Christina at CF Fitness to ensure you're performing exercises correctly and safely.

  • Variety is the spice of life: Include a mix of exercises targeting different muscle groups and joints. This not only improves overall strength but also ensures balanced development and support for your bones and joints.


Conclusion


As we age, prioritising bone health is essential for maintaining our independence, mobility, and quality of life. Strength training is a powerful tool, offering numerous benefits that go beyond just muscle building. By incorporating regular strength training into your routine, you can help protect your bones, support your joints, and enhance your overall wellbeing, ensuring that you stay strong and active for years to come.


So are you ready to find out more and how you can be Stronger Your Way?





Book a FREE consultation with Christina and find out how we can work together to build your strength and improve your day to day functionality. STRONGER YOUR WAY

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