increase bone density and reduce risk of osteoporosis through strength and resistance training

Aging Well: Improving Balance, Hormones, and Bone Density

Joel GerdisUncategorized

In our quest for eternal youth and vitality, we often seek solutions in skincare products, diets, and other various treatments. But what if the true elixir of youth lies within ourselves, waiting to be harnessed? Strength, both physical and mental, has proven time and again to be the secret to defying age paradigms and embracing a life of vitality. Let’s dive into a few key ways strength training can be the key to unlocking the fountain of youth.

Osteoporosis is a common bone disorder characterized by low bone density and increased susceptibility to fractures. Strength training plays a vital role in preventing osteoporosis by improving bone health and reducing fracture risk. A study published in the Journal of Geriatric Physical Therapy found that postmenopausal women who participated in a 24-week progressive resistance training program experienced significant improvements in bone mineral density and bone strength (Chilibeck et al., 2015). By incorporating strength training into an aging wellness routine, individuals can take proactive measures to reduce the risk of osteoporosis and maintain strong, healthy bones.

Strength training offers significant benefits for aging men and their bone density. A study published in the Journal of Strength and Conditioning Research investigated the effects of resistance training on bone mineral density in older men and found that 12 weeks of progressive resistance training led to significant improvements in bone density in various regions of the body, including the lumbar spine and hip (Vincent, Vincent, & Hurley, 2002). This highlights the positive impact of strength training in maintaining and even enhancing bone density in aging men, reducing the risk of osteoporosis and improving overall bone health.

Strength training triggers the release of hormones such as testosterone and growth hormone, which play crucial roles in tissue repair, muscle growth, and overall well-being. As we age, these hormones tend to decrease, leading to various age-related issues. By engaging in strength exercises, we can stimulate the production of these vital hormones, promoting better health and vitality.

Maintaining good posture and balance becomes increasingly important as we age. Strength training enhances core stability and overall balance, reducing the risk of falls and injuries. As we stand tall and move confidently, we are able to exude a youthful energy that radiates from within.

The elixir of youth isn’t a mythical potion; it has been within us all along, waiting to be awakened. Strength, both physical and mental, holds the key to unlock the doors to a more vibrant and youthful life. Embracing strength training as a part of our lifestyle can lead us on a journey of resilience, confidence, and well-being. You can harness the power within and toast to a life of strength and vitality as you age.

*Sources Below

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Chilibeck, P. D., Davison, K. S., Canepa, J. A., Vanderby, S. Jr., & Benko, C. R. (2015). Progressive resistance training for bone mineral density in osteoporotic postmenopausal women: A pilot study. Journal of Geriatric Physical Therapy, 38(3), 118-124.

Vincent, K. R., Vincent, H. K., & Hurley, R. W. (2002). Resistance exercise for osteoporosis prevention in the adult: A systematic review. Journal of Strength and Conditioning Research, 16(3), 529-538.