As the global population ages, frailty and its related health conditions have become a growing concern. One of them would be osteoporosis, a disease that causes a loss of bone mineral density and increases the risk of fractures.
Bone density typically peaks around the age of 30, after which it begins to gradually decline. For women, this decline accelerates after menopause due to hormonal changes. It is estimated that around 40% of women will experience one or more osteoporotic fractures in their lifetime. Fortunately, evidence-based clinical guidelines point to a simple and powerful way to slow this process: resistance training.
The Science of Strength
Resistance training, also known as strength or weight training, involves exercises that make muscles work against an opposing force. This could include lifting weights, using resistance bands, or performing body-weight movements such as squats or press-ups.
It places healthy mechanical stress on our bones, which stimulates bone-forming cells to produce new bone tissue. Studies show that performing resistance training two to three times per week can improve BMD in key weight-bearing areas such as the hips and spine.
Safe and Effective at Any Age
Although bone density naturally decreases with age, this decline is not inevitable. With expert guidance, a carefully designed resistance training programme can safely and effectively slow bone loss even in older adults.
Strength training isn’t just for athletes, it’s for anyone who wants to safeguard their health and remain active for years to come. Book an appointment with our team today for a personalised assessment, and discover how we can help you stay active, strong, and healthy!
