Resistance training, or strength training, consists of weight-bearing exercises that

increase lean muscle mass and reduce body fat by building up the skeletal muscles.

This is an important part of any physical activity regimen because muscle burns fat while

at rest, helping to lose weight and keep it off. What many people don’t know is that

strength training can also help build healthy bones and prevent bone-related health

issues from occurring.

 

An important metric for how healthy bones are is bone mineral density (BMD) or

the measure of the amount of minerals (mostly calcium and phosphorous) found in

a certain volume of bone. The higher the BMD, the stronger the bone is. Our bodies

are only able to add bone mineral deposits until a certain age, usually around 30

years old. After that, BMD begins to decline. It is important to build up as much BMD

as we can while younger, in order to have increased stores as we get older. One

recommendation to do this is through strength training. It helps strengthen bone by

putting stress on them, causing the body to deposit more minerals.

 

Maintaining an appropriate level of calcium intake can also curb bone loss. When

the body is deficient in calcium, it will start to use calcium stored in bones. The

recommended daily intake for adults ages 19-50 is 1000mg per day, and older

adults is 1200mg per day.

 

Even though we cannot make any mineral deposits after 30 years of age, this doesn’t

mean we should stop strength training as soon as our 31 st birthday comes around.

Training regularly throughout your lifespan can help slow the decline in BMD and

keep your bones healthier for longer. Some examples of strength training include

exercises that involve body weight, resistance bands, and weight lifting.

 

Strength training is safe for all ages, including older adults. It is an effective way to

minimize bone loss and prevent bone-related diseases and fractures in the elderly

population. It can be especially important for post-menopausal women, who see

sharp declines in BMD once they begin the process of menopause. A recent study

showed that a combination of aerobic and resistance exercises improved BMD in

post-menopausal women, which can lead to a decreased risk of developing

osteoporosis (decreased bone mass and increased risk of fracture). Be sure to check

with your doctor before starting a new exercise regimen, to be sure it is safe.

 

Contributed by Nicole Kresak, Dietetics student

 

References:

Bone Mineral Density – National Library of Medicine – PubMed Health. (n.d.).

Retrieved from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024682/