Resistance Training for Bone Health & Osteoporosis
Updated: Aug 16
As we age, one of the significant health concerns we may face is osteoporosis. Osteoporosis is a condition that weakens bones, making them fragile and prone to fractures. However, there is good news! Incorporating resistance training into our fitness routines can play a pivotal role in improving bone health and preventing osteoporosis.
Osteoporosis is a silent disease characterized by deterioration of bone tissue and loss of bone density. Though it can affect any gender, women are particularly vulnerable to osteoporosis due to hormonal changes during menopause, which can accelerate bone loss. This condition can increase one's risk of fractures from trauma or falls, making it essential to take proactive steps to maintain healthy bones over our lifetime. Resistance training, also known as strength training or weight training, is a well studied and proven intervention to both maintain and even improve bone density! Contrary to common misconceptions, resistance training is not all about bulky muscles or excessive weights. It can be tailored to suit individual needs and goals, promoting numerous benefits including improved bone health.
Benefits of Resistance Training for Bone Health:
Increased Bone Mineral Density (BMD): Engaging in regular resistance training stimulates the production of new bone tissue, resulting in increased BMD. This helps fortify bones, reducing the risk of fractures and osteoporosis.
Enhanced Muscle Strength: Resistance training not only strengthens bones but also builds muscle mass and strength. Stronger muscles provide support to the skeletal system, reducing the load on bones and minimizing the risk of falls and fractures.
Improved Balance and Posture: Resistance training exercises that focus on core stability and balance can enhance coordination and posture. This contributes to better body alignment, reducing the risk of falls and related injuries.
Hormonal Regulation: Resistance training has been shown to positively impact hormonal balance in women, particularly estrogen levels. Estrogen plays a crucial role in bone health, and maintaining optimal levels can help prevent bone loss.
If you're new to resistance training, it's important to start slowly and gradually increase intensity and weight over time. At The Studio @ RTC, we offer PT guided "PhysioFit" classes that incorporate resistance training in a safe, effective manner. It's perfect for anyone just getting started or looking for a well rounded program in a small group! We also offer 1 on 1 or "duet" sessions for a more personal experience.
By embracing resistance training as a part of our fitness regimen, we can make a significant impact on our bone health and reduce the risk of osteoporosis. Remember, it's never too late to start; with consistency, dedication, and proper guidance, you can empower yourself and build stronger bones for a healthier future.
At Restorative Therapy Co and The Studio @RTC we want to help you Feel Well and Be Well! Check out the schedule and sign up for PhysioFit small group classes at www.thestudiortc.com or on the MindBody app. To schedule private or duet sessions, call 757-578-2958.
Contributed By Dr. Tara Pandiscia, PT, DPT, PYT
Geriatric Clinical Specialist at Restorative Therapy Co