Does lifting weights improve bone density?

Perhaps you have heard activity with high-effects such as running, jumping, football and basketball-are good in building density and bone strength. But what if you stand still, lifting weights in the gym?

The good news is that strength training is great for bone health. But some exercises are more effective than others. Here’s what science says.

What is bone density?

Bone density, also known as Bone mineral densityIt is basically a measure of the number of minerals (such as calcium and phosphorus) is packed in your bones.

This gives an indication of how solid your bones are, what is important because denser bones are usually less likely that they are cracking.

However, bone density is not the same Bone.

Bones also rely on a number of other compounds (such as collagen) to provide support and structure. So even thick bones can become fragile if they lack these key structural elements.

However, bone mineral density (measured with Bone scan) is still considered one of the best bone health indicators because it is strongly connected risk of fracture.

Although it is probably genetic component For bone health, your daily choices can have a great impact.

What affects bone health?

Studies show that several factors may affect how strong your bones are and thick:

Is getting older: With age, ours Bone mineral density tends to reduce. This decrease is generally greater in Menopause womenBut it occurs in everyone.

Nutrition: Food Food rich in calcium – in particular dairy, but Also It has been shown that many vegetables, nuts, legumes, eggs and meat have a little effect on bone density (although the degree to which this risk of cracking reduces is unclear).

Exposure to the sun: Sunlight helps the body produce vitamin D, which helps to absorb calcium and has been associated with it Better bone density.

Exercises: Is well established that people who do high -impact and high load exercises (such as sprint and strength training) tend to denser and stronger bones than those who do not do it.

Smoking: Elder People who burn They usually have a lower bone density than those who don’t smoke.

Why does movement improve bone density?

In the same way as the muscles become stronger when you put them to stress, your bones become stronger when they are asked to deal with a greater load. That’s why the exercises are so important for bone health – because you speak yours bones to adapt and stronger.

Many of us know that people threatened with bone-woman’s loss of menopause and elderly-and-old people focus on bone health exercises.

However, everyone can use the targeted exercise and it is probably equally important to prevent bone health.

In fact, are you Man Or WomanThe younger you start, the more likely it is that you will have denser bones in your older life. This is crucial for long -term bone health.

Do weight improve bone density?

Yes. One of the most effective exercises for bone health is weightlifting.

After lifting the weight, your muscles pull your bones, sending signals encouraging to form a new bone. Is A large part of the evidence Demonstrating strength training can improve bone density in adults, including Menopause women.

But not all exercises are even. For example, some evidence It suggests large complex exercises that apply a greater load on the skeleton – such as squats and deadlifts – are particularly effective in increasing density in the spine and hips, two areas susceptible to fractures.

What kind of strength training is the best?

Lifting heavier It is believed that weights bring better results than lifting lighter. This means that making sets from three to eight repetitions using heavy weight can have a greater effect on your bones than many repetitions with lighter.

Similarly It takes a long time In order for your bones to adapt and become denser – usually six months or more. This means that in the case of healthy bones it is better to integrate strength training with a weekly routine than to do it in series for several weeks.

Exercises using body weight such as yoga and pilates have many health benefits. However, they will not have significant influence In bone density because they tend to stress your bones.

If you are new in strength training, you may have to start a little lighter and get used to movements before adding weight. And if you need help, finding Exercise a professional in your area It can be a great first step.

Exercises for bone health are not complex. Only a few (heavy) training sessions per week can be of great importance.

If you are worried, you have low bone density, talk to your doctor. May to evaluate Do you have to go on a scan.