Importance Of Women Over 40 To Do Strength Training For Osteoporosis

While women in their 40s are dealing with hormonal changes and menopause, many are also at an increased risk of osteoporosis once they approach the end of their child-bearing years. There’s no need to panic about osteoporosis but it’s important to be proactive and now is a good time to make sure you have a strength training routine. This will help build additional muscle, protect bones and prevent osteoporosis-related fractures.

If you are concerned about whether or not you have osteoporosis or are at a higher risk than others, go to your doctor and have a bone density test.



Benefits of Strength Training



As early as our twenties, muscle mass begins to decline but it is even greater when women are in their 40s. By implementing strength training into to your workout routine, whether it’s free weights, weight machines or even one’s own body weight, it can slow and reverse this bone loss as well as build new bones.



Additional strength training benefits include stronger muscles, weight management, decreased risk of injury, increased coordination and balance and greater energy. And our course, there’s always the added benefit of sculpted muscles.



Weight Training Exercises



To help combat osteoporosis, you should focus on the back and the hips. These areas are most damaged by bone loss, and are most at risk for osteoporosis-related fractures. Exercises include hip extension, hip abduction and adduction, and hip flexion. These can be performed either with machines at the gym, resistance bands, or by using your own weight.



The exercises should be done in three sets of 15 reps and they should be done two to three times a week. A rest day should be taken in between. If you are uncertain about these exercises, consider working with a personal trainer (inform them of your osteoporosis if you have already been diagnosed) for a short period of time until you are comfortable.



If you prefer a group setting, visit your local gym for weight training classes. Many will offer classes throughout the day, targeting those muscles. Other good classes include yoga and Pilates. Strong abdominal muscles are important for the spine and by core strengthening and stretching, this will also help.

Changes in bone density will take time and may be as small as one percent per year. By strength training regularly, you’ll also prevent bone loss. These changes will happen but it is a long-term change.



This article is for informational purposes and is the opinion of the author which may not be the opinion of the site that this article links to. You should seek the advice of a doctor when it comes to your personal health.



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