What’s up, guys?
A couple of days ago I had put up a story on my Instagram about the benefits of lifting weights – „Lifting Weights As You Age Cuts Your Risk Of Early Death By 46%“, if you haven’t read the article, I suggest you read it.
The article states that weight training helps and does several great things to your body like give you better stamina and balance, but also increases your bone density.
I think most of us know the many benefits there are in lifting weights. I just wasn’t so sure if a lot of us know much about bone density and its importance. Bones play a major role in our bodies, they give our bodies form, function, stability, movement and are the foundational place where our muscles are attached to. In short, our bodies are pretty much useless without bones.
Upon reading the article I felt compelled to speak about the importance of bones, bone density, and osteoporosis.
Osteoporosis? Yeah, osteoporosis!
Osteoporosis is a bone disease that occurs when the body loses too much, creates little bone structures or doesn’t produce any bone at all. As a result of that bones become weak and potentially break from minor injuries.
Side note: Don’t worry your body, doesn’t just start breaking and having you fall apart. However, osteoporosis is a biological process which we all have to go through and will most likely be hit by at some point in our lives.
Unfortunately, one in two women is highly likely to experience osteoporosis – five to 10 years after menopause. Whereas one in four men deal with osteoporosis starting around the age of 65 years.
Okay, so if osteoporosis doesn’t start until we are old and shriveled, why would I care about it now? I mean you don’t have to but if your health is important to you, then let me tell you why…
Once we hit bone peek mass (I’ll get back to that in a second) our bone density gradually starts to go down. For women, bone peeks starts around the age of 25 – 35. Women normally experience a degradation in bone mass starting around the age of 35/36. For men, bone peeks lasts a little longer and starts at the age of 20 up until 40.
The reason I’m bringing that up is that I’m a big advocate on women lifting actual weights. As a trainer, I receive a lot of inquiries from women on my services, however, whenever I bring up lifting weights or design a program that consists of weight training – some not all, women shy away or are simply afraid, thinking they’ll end up looking like men. By the way, it is a myth ladies, your natural body is not capable of developing the same amount of body muscle mass then men do.
Now that we got this out the way, why do you want us, women, to lift weights and what is bone peek mass?
Bone peek mass is the final stage where your bones are the strongest & this process or final stage, can be manipulated – made much stronger, through weight-bearing exercises such as lifting weights. I hope you see where I”m going with this…
Weight training has a lot of benefits, the majority of the health benefits aren’t just visible, as a matter of fact, the benefits we cannot see with our visible eyes are twice as important to our health. Benefits as developing stronger bones and stronger muscles (deep tissue). I’m not telling you guys to get off the treadmill, stepper or stair master and start lifting weights like a bodybuilder. What I am saying though is to incorporate weight training into your regime for long term health benefits.
There are a couple more ways to slow the process of osteoporosis down, weight lifting is just one of the many factors that will help. Other forms and functions of that are:
- Eating healthy (calcium-rich food, such as leafy green vegetables).
- Taking in vitamin D
- Quit smoking cigarettes and limit your alcohol intake (I wouldn’t suggest binge drinking).
- Last but not least, if you don’t live in a sunny country already, GET IN THE SUN!
The sun makes everything better, it even puts a smile on our face 🙂 with that being said…
Thanks for your time and all the best for your grind…!