How To Protect Your Bones Without Spending All Your Money
Osteoporosis/osteopenia are conditions that silently reduce your quality of life. Your poor bone will sneak up on you before you notice
As you age your bones will naturally get weaker it’s an unavoidable process. At an elderly age a fall can turn into a fracture that facture turn into a long hospital stay. The older you are, the more you have to worry about these conditions affecting you.
Adults over 60 suffer from the greatest number of fatal falls. Women are greatly vulnerable to having low bone density from the loss of hormones related to bone growth, structure, and repair. Getting a hip fracture can be a major life-altering event it’ll make you lose the ability to provide for yourself if you have one of these bone-related conditions. Without movement, our bodies will deteriorate.
Doctors commonly recommend 3 things to help manage or prevent low bone density.
- Improved nutrition
- Change in Medication
- Increased physical activity
Changing your diet can get complex, you have to learn a little about nutrition, may have to change your eating habits which is hard, and it can be costly especially in the current global economy. A change in medication requires a doctor and also comes with side effects.
What can you start doing now to significantly improve your bone health?
Resistance training or weight lifting!
Stress Makes Bone Stronger
Resistance training is the best form of exercise to help with bone density. Lifting weights, it will not only protect you but also make your bones stronger, so you’ll be able to perform any daily physical task without the need for anyone to help. Weighted exercises place pressure and stress on the bone, which forces your body to adapt. Your bones will be harder, stronger, and able to take on any stress that life throws at you.
Tracking your strength becomes easier as you can increase the weight or do more repetitions. You’ll see that you're getting stronger almost every week. If you are physically getting stronger without any injury, then you can bet that your bones are definitely getting stronger. This newfound strength will save you a hospital visit and save your life.
Best Exercises To Do
Heavy compound movements are key for building strong bones. Squat, bench, overhead press, deadlifts, and rows. These exercises require a huge amount of force to perform, which is great for making bones stronger. These exercises require a little bit of skill and practice; you can always progress slowly into these exercises.
For example: Squat progression
Sit to stand → Box squat → Air Squat → Dumbbell Squat → Barbell Squat
Many people suggest that just walking is enough to get stronger bones. If that were the case, then low bone density wouldn’t be an issue and areas where they walk a lot would never have cases of this condition. There is a time and place for walking but if you want the most bang for your buck, weight training is the answer.
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