\n
![\"\"](\"https:\/\/www.myhealthandfitness.com\/US\/wp-content\/uploads\/2017\/04\/90DaysFitness_FullSize_Cover-e1512146637497.jpg\")
<\/a><\/p>\nDr\u2019s Tindall and McAlpine did a micro-gravity study for NASA astronauts and illustrated that exercise, especially overloading the muscles, will significantly increase bone density. The loss of bone density is of paramount importance in long-term space travel. That research will directly relate to those of us who are not astronauts. You should exercise to increase bone density; almost any type will help. Walking, jogging, weights, and playing sports as much as you can will help build bone density naturally. Most exercises, done properly, strengthen the bones in the lower part of the body, including hips, legs and lower spine region.<\/p>\n
You also can strengthen the bones in the upper body by lifting weights; there are far too many exercises to list here, but almost any upper body chest, back, or arm exercise will help. Resistance training with weights helps build strong bones and upper body muscles. Best of all, you don\u2019t need to be a competitive bodybuilder to get good results. You will discover that a variety of exercises will produce bone-building benefits. Both physical impact and weight exercises stimulate bone formation. The real key is to overload, i.e., to use more resistance than just the body. This will help the bones become stronger and denser.<\/p>\n
Some of the best bone-density builders are exercises that put force on the bone. The best is actually speed-strength, cross fit, and bodybuilding type exercises because they all use weight, entail impact force of the body, and can severely overload the muscles. Exercises such as the power clean, clean and jerk, squat, thruster, and others are ideal. Take care that you use good technique in the exercises to avoid injury. Generally, the higher the impact involved, the more it strengthens the bone, just don\u2019t go overboard. Weight lifting, including curls and bench presses, are beneficial exercises, as well as those listed above. Dancing, jogging, and brisk walking are other exercises that are weight-bearing exercises and as such, promote good mechanical stress in the skeletal system. However, other exercises such as aerobic exercises such as biking, rowing and swimming do not normally strengthen the bones.<\/p>\n
The best recommendation for women is to begin strength training long before menopause. However, you can gain the benefits at any age, but the benefits take more work if you wait until you\u2019re past 60. Research has illustrated that women as old as 70, who lifted weights twice a week for a year, prevented the expected loss of bone density and that they even increased bone density slightly. A study conducted in nursing homes of people who are in their 80s and 90s that worked out with weight machines three times a week for eight weeks showed improvements in strength and balance, as well as walking speed.<\/p>\n
Although aerobic exercises do not increase bone density or strength, they should not be left out because they will help improve your cardiovascular system and also allow you to work out harder with resistance exercises. About 30 minutes of weight training, two to three times per week, can provide you with the bone density you need to prevent osteoporosis. Try some of our programs because they will work all your different muscle groups.<\/p>\n
Related issues to osteoporosis include somatopause and sarcopenia that are listed elsewhere on the website. Also, as you age, strength training becomes more important to unbalance age-related decreases in muscle and bone mass that can lead to frailty. Start today to keep your bones healthy.<\/p>\n
![\"\"](\"https:\/\/www.myhealthandfitness.com\/US\/wp-content\/uploads\/2017\/09\/JoinToday-e1517590128966.png\")
<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"