An increasing number of individuals are looking to exercise to improve their health instead of just decreasing their jean sizes and this is of course a positive shift. You do not have to be over weight or obese to be unhealthy or at risk for disease. Risk factors do indeed increase as we age but many are largely avoidable with a change in life style which must include regular physical activity and exercise.
Our bones become much more important to use as we age but unfortunately this means that they have most likely been neglected for a couple decades. The good news is it is never to late to get back on track. After our bones reach their maximum mass in our twenties they begin to naturally lose mass. This happens for various reasons, including declining hormones (estrogen and testosterone), medication, thyroid imbalances, kidney disease, smoking but most importantly from lack of use.
Bones experience atrophy just as muscles do. Bone structure and formation is somewhat detailed. In simplified terms; there are two types of cells responsible for bone care; osteoblasts build bone and osteoclasts reabsorb bone. This is a constant cycle which is dependant to a large degree on the bodies needs and its resources. For instance if we are not using or challenging our bones and the nutrients retrieved from bone absorption are needed else where that is where they will go. The body always prioritizes by need or demand. Therefore if we are not using our bones coupled with lack of necessary nutrients, diseases such as osteoporosis will be hiding around the corner.
Physical activity which include weight bearing and stress on the bones is a must. This is an area of exercise that seems to cause many people confusion, resistance training does not mean that you have to spend hours in the gym pumping iron. If you enjoy lifting weights then by all means go for it, however if you would like more variety than there are many options.
Resistance training is really any activity that causes stress on your bones, either by working muscles or by bearing weight. You can use hand weights, exercise ball, resistance bands, or your own body weight. Movements such as leg lunges, push ups and sit ups are all resistance training, as well, activities such as pilates, yoga, or chi gong. Go out and run around a tennis or ratchet ball court and see if you have sore muscles that you did not even know existed, these are good activities because they provide cardio and resistance training all in one. Another work out may include a brisk walk while wearing a weighted vest and pumping your arms.
Additionally individuals who take care of their bones are much more likely to live a more fulfilling and independent life as they age and become elderly. Strength training leads to healthier and stronger bones but also greater balance there by decreasing the likelihood of having serious falls that can lead to disability.
The point is resistance training does not have to be expensive, time consuming or a chore. Do activities that you find enjoyment in, continue to mix it up, and most importantly make a part of your daily routine.
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