We had just busted out a rigorous strength and conditioning class at the gym and my new friend “Joan” started telling me how she fell down her stairs in the middle of the night a few days prior. She was worried she wasn’t going to be able to perform well that day.
Joan is a retired senior citizen, I didn’t dare ask the lovely lady her exact age.
Per the CDC, at least 95% of hip fractures are caused by falling on stairways.
Women experience three-quarters of all hip fractures. It is reported that the mortality rate within a year of the fracture can be as high as 58%, with an increased risk of premature death for many years following per the NHI (National Health Institute).
I think Joan was darn lucky all she had to worry about was missing her scheduled gym class! The question that first popped into my head was if the regular gym sessions played a part in Joan “gracefully” making it to the button the steps with only nasty black and blue bruises?
Of course I knew the answer was yes! The strength, mobility and functional training she had been practicing helped her brace for her fall, gave her body the flexibility to bend as needed instinctively and, shoulder strength allowed her to keep hold of the rail avoiding “ass over teakettle” as they say. Most importantly….her bones were strong enough to take the brunt as her booty slid to the bottom...with no breaks.
Bone density peaks around the age of 30 and naturally decreases as we age. On average, both men and women lose about 0.5% to 1% of their bone mass each year starting around the age of 40. During the first 5-10 after menopause, woman can lose up to 2-3% each year.
Bone loss is not uniform across the body. It tends to be more pronounced in areas like the spine, hips and wrists; which are common fracture sites associated with conditions like Osteoporosis.
Several factors can influence the rate of bone density loss, including genetics, hormonal changes, diet, physical activity and medical conditions, and lifestyle factors such as smoking and excessive alcohol consumption.
While bone density naturally declines with age, there ARE steps you can take to mitigate this loss and maintain your bone health. Along with a balanced diet rich in calcium and vitamin D, avoiding smoking and binge drinking …Weight-Bearing Exercise is one of the most beneficial and FUN ways to combat weak bones!
So how does picking up heavy things and putting them down strengthen your bones?
Mechanical Stress: Strength training subjects your bones to mechanical stress. When you lift weights or perform resistance exercises, it creates a pulling force on your bones. This stress stimulates bone-forming cells (osteoblasts) to become more active, leading to an increase in bone density. In essence, your bones adapt to the demands placed on them by getting stronger.
Hormonal Response: Strength training also influences hormonal responses in your body. It can increase the production of growth hormone and testosterone, both of which play essential roles in bone health. These hormones stimulate bone formation and help maintain bone density.
Increased Muscle Mass: As you build muscle through strength training, the increased muscle mass places additional stress on your bones. This added load encourages your bones to adapt by becoming denser and stronger. Stronger muscles also improve balance and coordination, reducing the risk of falls that can lead to fractures.
Weight-Bearing Nature: Most strength training exercises are weight-bearing, which means they involve activities where you support your body's weight. Weight-bearing exercises, such as squats and lunges, have a particularly positive impact on bone health. They not only strengthen muscles but also enhance bone density in the areas that bear the load.
Progressive Overload: Strength training is based on the principle of progressive overload. This means gradually increasing the resistance or load over time. As your muscles and bones adapt to the current level of stress, increasing the intensity ensures continued improvements in bone density.
Whole-Body Benefits: Strength training often involves a variety of movements that engage multiple muscle groups, promoting overall body strength and balance. This is important for maintaining functional independence and reducing the risk of falls that can lead to fractures.
A well-rounded program that targets different muscle groups and includes both upper and lower body exercises is ideal. Additionally, proper form and technique are crucial to minimize the risk of injury. Consulting with a fitness professional or physical therapist can help you design a safe and effective strength training program tailored to your individual needs and goals.
Consulting with a fitness professional (oh yeah, that's me!) or physical therapist can help you design a safe and effective strength training program tailored to your individual needs and goals.
Click below to set up a 1:1 consultation if you are ready to start a weight training program!
Final Thoughts: It’s never to late!
Remember, age is just a number. Regardless of where you are in life, weight-training can be a game-changer. Even starting with light dumbbells can make a substantial impact on your well-being. The key is consistency, patience and a commitment to your health. So, embrace the journey, celebrate the small victories along the way. Your body will thank you with newfound strength, vitality, confidence and a more fulfilling life!
Disclaimer: This article is for informational purposes only. Please consult your healthcare provider before beginning any new exercise program, especially if you have underlying health conditions or concerns.
Great content Sara! I have definitely seen the positive impact of weight training, especially in preventing running injuries.