Over time, osteoporosis, a condition caused by aging and certain diseases and medications, can cause bones to weaken and fracture. It is more prevalent in postmenopausal women and older adults. This bone-thinning illness increases the risk of fractures, which can significantly impair mobility and independence.
As we age, we lose muscular mass, a condition known as sarcopenia. Frailty is a term used to describe people who acquire osteoporosis or sarcopenia, as they are more likely to fall and shatter a bone.
Moreover, when people lose weight, they also lose bone mass. For this reason, low body weight is an increased risk of bone problems and fractures at any age.
On the other hand, engaging in exercise strengthens the bones in the same way that it does the muscles. When we are young, training is critical for developing strong bones. This is why it is essential for maintaining bone strength as we age.
Starting a Bone Health Fitness Program
Your 30-minute workout can be done in one long stretch or shorter intervals. Plenty of fitness training centers could help you in your journey. If it is unsafe to walk outside, walking around your house, climbing stairs, and even walking in place are all excellent weight-bearing exercises.
An effective bone health exercise program includes at least four days per week of 30 minutes of weight-bearing activity. There are a variety of activities that will get you moving.
Add flexibility and balance training to the mix to maximize the benefits of exercise. Stretching should be done at the end of every workout. Flexibility enhances your ability to move freely, reduces your risk of injury, and promotes mental relaxation.
Weight-Bearing Exercises for Your Bones
Weight-bearing activity is defined as any activity that requires you to stand on your feet and work your bones against gravity. Your bones are put under more strain when your feet and legs bear your body weight, forcing them to work harder. Weight-bearing exercise after adolescence can help prevent further bone loss and strengthen bones.
Individuals who are weak or have been diagnosed with bone thinning should consult their physicians about the kind of physical activity that is most suited for them. High-impact activities, such as jogging and jumping rope, impose a more significant load on the bones and provide additional bone-strengthening effects.
Strength-Training Exercise for Your Bones
When resistance is introduced to strength-training activities, this is referred to as resistance training. This will cause your muscles to work harder and get stronger over time. When elastic bands are used during exercise, this is an example.
While resistance exercises are intended to build muscle, they also strain the bones. Bone is a living tissue. Therefore, it changes in response to external factors. Regular exercise causes your bones to adapt by becoming more assertive and denser. Additionally, proper nutrition, including adequate calcium and Vitamin D, is required for bone improvement.
Although exercises have been shown to help you build your body and preserve your bones, they are only a health program. It is critical to understand the potential risk factors for osteoporosis, such as genetics and family history.
Long-term bone health also requires a well-balanced, calcium-rich diet, adequate Vitamin D, and a healthy lifestyle.
If you are looking for a custom fitness program to help you with your specific needs, our team’s assistance might be just what you are looking for. The Fit Factor is a Wellesley-based boutique personal training facility focused on outcomes. Anyone interested in accomplishing their fitness goals effectively through personalized training programs will be amazed by the attention to detail and perfection. Contact us, and start to get fit and healthy with us today!
Chad has been my personal trainer for over 10 years. He is very dedicated and resourceful as a trainer. I would highly recommend Chad. He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.
I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.
I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.
When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!
I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!
Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!
I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!
I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!