Boost your bones with strength training

Healthy bones might not always be front of mind when we think about health and wellbeing. Eating well, moving our bodies and looking after our mental health are all incredibly important aspects of overall wellbeing, and bone health is another factor that can help us live healthier for longer.

Low bone density can lead to serious medical conditions including fractures and osteoporosis. But it is not all doom and gloom, some simple things can help keep your bones strong and healthy.

Strength training may seem like something for the gym junkies and weightlifters, but even small amounts of resistance training or weight-bearing exercises can make a huge difference.

1. Get Stronger Bones: When you do strength training, your bones get denser, with more vital minerals like calcium and phosphorus. A study¹ in the Journal of Bone and Mineral Research found that progressive resistance training improved bone density in postmenopausal women.
2. Load Up for Success: Strength training gives your bones a workout, like lifting weights or doing resistance exercises. This makes bone cells (osteoblasts) build more bone to handle the load.
3. Build More Bone: Doing strength training makes special bone-making cells (osteoblasts) work harder, creating new bone faster.
4. Hormones Play a Role: Strength training can boost hormones like growth hormone and testosterone, which are good for your bones.
5. Keep Bones Safe: Strength training might also stop your bones from breaking down.²

Remember, to stay safe while strength training, even when the weights are light, follow an exercise guide and take it slow. If you're new to this or have health worries or previous injuries, chat with a healthcare professional before starting. Your strong bones will thank you!

MetLife 360Health Fitness and Mobility

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Find out more about MetLife 360Health's Fitness and Mobility service

References

1. Kemmler, W., von Stengel, S., & Kohl, M. (2010). Exercise frequency, health risk factors, and diseases of the elderly. Archives of internal medicine, 170(2), 179-185.
2. Osteoporosis and Exercise – Better health Victoria

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