How To Build Bones- And Muscle-

You do know that exercise will help you burn fat and lose weight, but did you know it’s great to build bones too?

If you are a woman over 35 and you exercise, you are improving your chances of preventing osteoporosis, the type that evolves from bone loss as we get older.

Osteoporosis causes bone loss in the hips, spine and wrists, making them brittle and susceptible to low impact, but painful fractures. More than thirty five million American women suffer from it.

As if that’s not enough, it also causes us to appear shorter as we age…so, we actually “shrink” in height…

Ouch.

Not a good think to look forward to. Osteoporosis is NOT curable.

But what if you could take preventive measures NOW?

Not just for when you get older…but just in case.

Say you enjoy taking a nice stroll by the park on Sundays and suddenly you stumble on a pebble or something and twist your ankle.

As incidental as that sounds, it can be catastrophic if you have weak bones, even at a young age. Depending on the severity of the accident, your ankle would be swollen and sore, and you could be in pain for a couple of days or longer.

But what if you had been working out your legs for months prior to the injury?

Your ankle would be healed in no time flat. A little swelling and soreness that would go away in minutes or a few hours max, and you’re good to go.

It all comes down to this:

Training. All athletes, professional players and boxers do it. In essence, they prepare their bodies to take the blows and falls. They build bones.

We can simply call it prevention. Our own “health insurance”  so that we too, prepare our bodies for those unexpected punches.

So if you work out to burn fat and build muscle, you are getting the awesome bonus of a stronger bones “insurance”.

Here’s what happens when you exercise WITH weights, or do any type of resistance training activity:

Weight lifting encourages muscle to pull on bone as it builds bone tissue. The stress of pulling and motion helps to increase the body's response to bone building.

Weight-bearing exercises, which stress the bones at the hips, spine and wrists, include:

  • Weightlifting
  • Stair climbing
  • Jogging
  • Hiking
  • Other activities that make you work through gravity.

NOTE: Walking and swimming are great for cardio, however, not so good for building bone.

In a study conducted by the American Society for Bone and Mineral Research, doctors measure the bone density of athletes and proved that  mass density is higher across most boards but particularly high in individuals who practice weight lifting, gymnastics and soccer.  Since gymnastics is difficult to learn and soccer requires an entire team, weight lifting in an osteoporosis program is the best option. (1,2)

Feed Your Bones Right. Always include the following in your diet:

 

feed your bones

 

  •  Adequate amounts of calcium- at least 800 mg/day
  • Magnesium
  • Vitamin D
  • Vitamin K2
  • Eliminate tobacco and limit alcoholic beverages

Note: If you don't like or are allergic to dairy products, be sure to eat lots of salmon, sardines and green leafy veggies.

In short, by using weight training to increase strength AND burn fat to lose weight women can also build bones (new bone tissue) and improve their strength and ability to balance, thus minimizing their risk of falls and fractures at any age. (3)

To Your Health!

Luz L

(1) The University of Arizona Bone Builders: Exercise

http://ag.arizona.edu/maricopa/fcs/bb/exercise.html

(2) American Society for Bone and Mineral Research: Bone Density in Athletes

http://depts.washington.edu/bonebio/ASBMRed/exercise.html

(3) MayoClinic.com: Osteoporosis

http://www.mayoclinic.com/health/osteoporosis/HQ00643
About Luz Laureano

I am a nutritionist, passionate about weight loss and diabetes prevention specialist, on a mission to help and inspire women to health and fitness.
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Comments

  1. Ellen May says:

    Nice article. I totally agree. As we get older we do begin to lose bone mass and people especially women, should take preventive measures now.

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