Bone Up and Hold Back The Clock
The mention of bone loss immediately brings to mind “osteoporosis” in women. This may be because bone loss accelerates rapidly in women after menopause. A fall that would hardly be noticed can be crippling for an older woman.
Other than HRT, research consistently shows that weight-bearing exercise, combined with adequate intake of calcium and vitamin D, increases the amount of calcium deposited in bone, making it stronger and more fracture-resistant. While severe bone loss is most visible in older women, younger women with menstrual irregularities or eating disorders are also at significant risk—often due to declining estrogen levels.
Walking alone may improve bone density in the lower body, but targeted resistance training for the pelvic muscles and spine is essential. For women, pelvic strength is more critical than arm strength; hip and pelvic fractures are among the most disabling consequences of osteoporosis.
Staying physically strong does far more than protect bones. It lowers the risk of heart disease, diabetes, and several cancers. Resistance training is more important for women than for men. Women literally need it for survival.
Don’t let the phrase “weight training” intimidate you. Balanced exercises can help older women avoid falls. If you have osteoporosis or have experienced fractures, ensure the intensity is right for you.
That said, you'd be wise to plan well ahead to avoid this debilitating disease.
Zareer Patell
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