Benefits of Strength Training to Help Reduce Risk of Osteoporosis

I recently found out that my mother was diagnosed with osteoporosis, so I began reading and finding out ways to decrease my risk of getting it later in life. I wanted to share this information with you all because even if you aren’t at risk for osteoporosis, these are still wonderful tips to help not just with the longevity of your life but it can increase the qualify of your life, as well.

Strength Training

Strength training offers several health benefits that can help reduce the risk of osteoporosis:

1. Increased bone density- Strength training stimulates bone formation, which can help increase bone density and reduce the risk of osteoporosis.
2. Improved muscle strength- Strong muscles can help support and protect your bones, reducing the risk of falls and fractures associated with osteoporosis.
3. Enhanced balance and coordination- Strength training exercises often involve movements that challenge balance and coordination, which can help prevent falls and fractures.
4. Strengthened connective tissues- Strength training not only strengthens muscles but also the connective tissues, such as tendons and ligaments, which support the bones and joints.
5. Maintained joint health- By strengthening the muscles around the joints, strength training can help maintain joint health and reduce the risk of osteoarthritis, which is a common complication of osteoporosis.
6. Improved overall health- Strength training offers numerous additional health benefits, including improved cardiovascular health, better metabolism, and enhanced mental well-being, all of which contribute to overall bone health and reduce the risk of osteoporosis.

Supplementation

In addition to strength training exercises, taking a Vitamin D supplement coupled with Vitamin K will help promote bone and joint health and reduce your risk of osteoporosis. Vitamin D helps with calcium absorption which we all know calcium builds strong bones. Taking Vitamin K helps with the regulation of calcium deposits to ensure that not all of the Vitamin D is being absorbed in the soft tissue but also in the bones.

Also, a collagen supplement that contains type 1 collagen in it will help support bones, tendons and ligaments. My favorite it Vital Proteins – Collagen Peptides which you can find in your local Walmart. It contains the type of collagen for this support in addition to 8 of the 9 essential amino acids (EAAs). These EAAs help build strong muscles which we need to support and protect our bones. EAAs must be consumed through our diet because our body cannot make them.

What you feed your body with now and how you maintain your health will support you in the long run.