Bones are often taken for granted, and people may not realize their bone density can weaken as they age. Fortunately, research has shown that there is a way to maintain bone strength and even restore it if it’s been lost. A study at the University of Missouri-Columbia revealed that specific weight-lifting exercises and certain jumping workouts, done consistently over six months, can improve bone density and increase bone mass.
These exercises have the potential to prevent osteoporosis (bone weakening) and significantly stimulate new bone growth in middle-aged adults. Although the study focused on middle-aged men whose bone issues are frequently overlooked, advice from The American College of Sports Medicine affirms that women can also enhance their bone health with this type of exercise.
Addressing the Root of the Problem
Weight-lifting programs are usually centered around increasing muscular strength, but less research has explored the impact on bones during these exercises. However, the study at the University of Missouri-Columbia is the first to demonstrate that exercise-based interventions effectively increase bone density in middle-aged men with low bone mass who are otherwise healthy.
To strengthen specific bones, researchers advise focusing on those particular bones. During their study, participants performed exercises such as squats, deadlifts, lunges, and overhead presses. These exercises target the hip and spine, which are areas especially susceptible to fractures as bones weaken with age.
Begin with the Right Guidance
It’s essential to learn how to perform these exercises correctly and safely. A personal trainer can guide you in practicing proper form to avoid injury. To prevent common mistakes while doing squats and lunges, it’s best to seek additional advice from a fitness professional. Those already diagnosed with osteoporosis should not attempt these exercises.
The Importance of Recovery Time
During the study, participants performed weight-lifting exercises for one to two hours per week and took vitamin D and calcium supplements to support bone growth. Researchers also emphasized the importance of taking a week off from resistance exercises occasionally to allow bones to strengthen and adapt to the new stresses placed on them.
Recovery periods can be crucial in preventing overuse injuries, so it’s essential to give your body a chance to rest and recover. To avoid overexerting your body, limit weight-lifting exercises to one to two hours per week in conjunction with proper nutrition and supplementation.
Reap the Benefits of Exercise for Bone Health
If you’re not currently engaging in any form of exercise, this research should serve as a wake-up call to start now before your bones become too weak to benefit. Incorporate targeted weight-lifting exercises to strengthen your bones and improve your overall health. With a consistent training regimen tailored to addressing bone health and sufficient recovery time, you can take control of your bone strength and ward off osteoporosis as you age.
