Weight lifting is not just for athletes who want to improve performance or for people seeking to sculpt and shape their bodies. Weight lifting and strength training are excellent exercise programs for people seeking to prevent or naturally treat bone density loss. The trainers at ICWA have developed a Bone Building Program tailored to the needs of aging bodies and others facing medical conditions that affect bone mineral density.
In truth, everyone can benefit from a bone building resistance training program. But those who may benefit the most are people who have or are at high risk for bone density loss, which can lead to a condition called osteoporosis.
Osteoporosis literally means “porous bone.” While all bones are porous, bones affected by osteoporosis have significantly larger spaces that make bones weaker and more brittle—i.e., more susceptible to breaks, even from relatively minor impact.
Osteoporosis is often caused by health conditions that cause the body to deplete mineral stores in the bone for use in other parts of the body, such as:
A bone building program may help prevent bone density loss and restore bone density, effectively reducing the risk for broken bones and postural deterioration that can lead to chronic muscle and joint pain.
Likely you’ve seen or heard commercials advertising prescription drugs used to treat or prevent osteoporosis. But medication is not the only, or even the most effective way, to address bone density loss.
You can build bone naturally through diet and exercise.
First, you have to make sure that your diet includes the proper nutrition to support bone health. A bone-friendly diet must include adequate amounts of:
A bone-friendly diet should also reduce or eliminate food and drink that depletes minerals and/or absorption capacity, such as:
To find out what “adequate amounts” of bone-building nutrients are, you may either consult your primary health care provider or speak to one of our sports nutritionists. They can help you develop a nutrition plan and generate meal and snack ideas to make sure you get the right balance of energy, protein and essential vitamins and minerals for your age and activity level.
Once you’ve got a solid nutrition plan worked out, then hit the gym. Weight bearing and muscle strengthening exercises help build and maintain strong bones.
Although you don’t ever feel it happening, your bones communicate with your brain. When your muscles and tendons exert force against your bones, as they must to achieve any movement, electro-chemical signals are sent to the brain. When your brain recognizes that bones are being used, it prevents or suppresses the release of enzymes and other chemicals that leach essential minerals for other body processes and functions from your bones. As a result, bones maintain mineral density, keeping them stronger and more break-resistant.
ICWA offers resistance- and strength-training programs to help athletes of all ages maintain strong, healthy bones. Our trainers customize programs for individuals’ and groups’ needs so that you get adequate challenge, even if your current fitness level and/or your doctor requires low-impact exercise.
