How to improve your bone health in one easy step

If I were to ask you- which one is better to improve bone health - running or lifting weights.  , I can bet that vast  majority of you would not know what to say simply because it is not something you have ever thought about – it  is more likely that you would say – “Hold on, why are you asking me about my bone health?”

Most people, when they are exercising, don’t think about these very critical fact at all.  Bone Health?  I just want to look good and have a nice body!”. It’s normal to get more caught up with body composition and belly fat than long-term bone health.  

Why does it matter? When you are young, you form new bone much faster than you lose it. You reach peak bone mineral density between ages 25 - 30, at which point you lose bone more rapidly than you gain it.  Also the rate of bone loss accelerates for women even more immediately after menopause when estrogen levels drop sharply.

But don’t panic. Embracing training will help you build strong bones and improve your body composition. So what should you do? - Lift weights.

Include strength training in your workout regime.  It will significantly increase bone mineral density and reduce one’s risk of osteoporosis and bone frailty in one’s later years.

In a recent study researchers found that exercises such as squats and jump squats have superior “bone building  potential” compared to jogging and walking .1  

So does this mean that you should avoid walking or running? Although walking and running are considered weight bearing exercises, they have little effect on bone development.  You can include them but lifting weights is a better option for you for long-term bone health.

Now go and lift some weights. You won’t only improve your body composition but also your bone health.

~~~~

1.Ebben, W., et al. Magnitude and Rate of Mechanical Loading of a Variety of Exercise Modes. Journal of Strength and Conditioning Research. 2010. 24(1), 213-217