Did you know that people who reach higher peak bone densities at a younger age are less likely to develop osteoporosis?
How do you reach a higher peak bone density?
The best way to develop peak bone density is by regularly participating in weight bearing and plyometrics training and/or activities in your adolescence and early childhood.
However, just because you didn’t participate in plyometrics training in your early childhood, does not mean there’s nothing you can do now to reduce the risk of developing osteoporosis.
A regular exercise routine, that includes both cardio and weight bearing activities can greatly reduce the chances of someone getting osteoporosis. As you build muscle, and improve bone mass and strength, the slower your bones deteriorate over time. Suggested exercises for adults include low impact strength training and full body training.
Building a Balanced Exercise Regimen
Some example exercises you can implement to your routine to promote healthy muscles and strong bones are: Running, walking, stair climbing, hiking, playing sports and not to mention, regular visits to the gym for weight lifting!
Bodyweight exercises are a great to start but it’s important to progress to added load, so you can keep challenging your muscles but also stimulate bone growth.
In addition, balance training is very important, especially for people in older populations as falls are a more common risk factor. Tai Chi is a great example of a workout to improve your balance as it focuses on improving day to day movements.
A quick, at-home balance exercise you can try is balancing on one leg. For safety, make sure you are holding onto the wall or have a sturdy place to grab onto if needed.
To summarize, make working out a part of your regular routine. By exercising 2-3 times a week for a total of 150 minutes, you will start to see incredible benefits to your health both in the short and long term.
Chris Edwards
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What exactly is osteoporosis and who does it affect? How do I reduce my chances of developing osteoporosis? Explore the answers to these questions and more in this 5-part workshop. By the end of the series, you will be well equipped to build and maintain strong, healthy bones to prevent the onset of osteoporosis.
Now that you understand what osteoporosis is, and the early warning signs, it’s important to know who exactly is at risk. Join Chris as he explores some of the unchangeable and changeable risk factors for developing osteoporosis.
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