Sep

14

Building Bone with Strength Training

Posted by maureen

September 14, 2007 |

Believe it or not people start to loose bone density between ages 30 and 40 so it’s important to know how to maintain bone strength. As people age osteoporosis can be a major determining factor in the quality of life. To make sure that your bones remain strong as you age remember that strength training builds muscle and can also help strengthen bones. The most effective activities on women’s bone density are:

Weight-bearing exercises .
This includes walking, running, aerobics classes, stair climbing, tennis, basketball, soccer, and volleyball.
Do any of these at least 30 minutes a day three times a week.

Strength-training
This includes exercises such as weight lifting with dumbbells or weight machines. Push-ups, stomach curls and leg lifts are some strengthening exercises that are done without machines.
Do strengthening exercises 2 times a week.
Women who do not participate in strength training actually experience a decrease in bone density.

Weight -bearing and strength training exercises exert force on the bone which like muscle responds to force by growing. Muscle get larger and bones become denser .Increased bone density, improved muscle strength and better balance — these three things will dramatically improve your later years and increase your longevity.

Eat a healthy diet that includes milk and other dairy foods for calcium and vitamin D, and fruits and vegetables for other nutrients important for strong bones. Calcium gives your bones strength and structure; vitamin D helps you absorb and get calcium to your bones. Milk is a rich source of both calcium and vitamin D.

Calcium, Milk Group & Vitamin D Recommendations

Age Calcium Milk Group Vitamin D
(mg/day) Servings (IU/day)
19 – 50 yrs 1,000 3 200
51 – 70 yrs 1,200 4 400


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