How well do you know your bones? I expect most of us take them for granted until we break them. When we are young it takes a lot to break them and they heal quickly, but as we age they often break more easily. Think about how many older people you know who fall and break a hip.
How well do you know your bones? I expect most of us take them for granted until we break them. When we are young it takes a lot to break them and they heal quickly, but as we age they often break more easily. Think about how many older people you know who fall and break a hip.
The reason bones become more frail as we age is that our bone density reduces. If it reduces enough then we get osteopenia, if it gets worse then it is osteoporosis.
Like many things related to health and fitness, as we age there is a general decline in bone density. Women who are postmenopausal will also experience a sharper decline. Men are also affected though – did you know some Tour de France cyclists have low bone density?
Before we look at this in more detail, if you think you may have osteopenia or osteoporosis, or have a family history of this, then do consult your GP first.
There are things we can do to slow or even reverse bone density decline. Getting enough calcium and vitamin D is the first step. Stopping smoking and reducing your alcohol intake will also help. Plyometrics is an additional action but I will save that for another time. But what I want to talk about today is lifting weights.
Lifting heavy weights is essential for bone health.
There was a study done a few years ago in Australia which demonstrated that lifting heavy weights increased bone density. This study was done with women with osteoporosis or osteopenia but the results were also replicated in men at a later date. The study lasted 8 months and involved a 30 minute session twice a week, hardly any time at all.
What does “heavy” mean when we want to help our bones? The actual weight will vary for each person and for each exercise, but the weight should be heavy enough to be able to do about 6 repetitions of the exercise before you think you have to stop. Going to your local gym in Taunton and doing 30 biceps curls will do little to help your bones. The types of exercises you do are also important.
The most important thing though is that the exercises must be performed safely – as you need to lift heavy weights then you are more susceptible to injury if you do not do it right. Getting the guidance of a personal trainer, such as myself, is crucial.
Breaking a bone when you are younger is usually just painful and inconvenient, breaking a bone when you are older can be life changing, or worse, life threatening. Look after your bones!