Increase Your Bone Density

Bone density refers to the amount of matter per cubic centimeter of bones. It is measured by a procedure known as densitometry. The measurement is painless and non-invasive. As people reach old age their bone density and mass decreases. It can lead to frailty and fractures.

Strength training has been one of a few things that are effective in increasing bone mass and decrease risk of osteoporosis. Postmenopausal women are prone to getting osteoporosis because of lack of estrogen. Most people will take a calcium supplement but it is not enough by itself to protect against osteoporosis. Your body also needs magnesium and other nutrients to help absorb the calcium into the bones. Strength training will also help to retain calcium in the body.

Increasing bone density, improved muscle strength, and better balance, which all can come from strength training, will dramically improve your later years of life and longevity. If nothing is done to protect bone mass and density the result could be a broken hip or another injury that could lead to disability.

The best kind of exercises that build bones are exercises that put force on the bone like weight bearing activities. Running and resistance exercises are good strength training exercises. Weight lifting such as bench presses and curls is also beneficial. You don’t have to put a lot of time into strength training to get the benefits from it. 15 to 30 minutes about 2 or 3 days a week is enough. Simple things like dancing, brisk walking, and stair climbing are good weight bearing exercises. Read more