STRENGTH & MUSCLE
Strong Muscles. Stronger Bones.
Building and maintaining muscle is one of the most powerful things you can do to support your bones, balance, mobility, and independence as you age. The goal isn't simply to exercise more. It's to move in ways that give your bones and muscles the right kind of challenge.
These are activities performed while your bones support your body against gravity.
Examples may include walking, hiking, stair climbing and dancing.
Weight-bearing movement is important, but remember: if your body is already very accustomed to an activity, simply doing more of the same may not provide a new bone-building challenge.
Muscles pull on bones when they contract.
Strength training creates resistance that challenges both muscle and bone.
Resistance may come from weights, machines, resistance bands or your own body weight.
As your body becomes stronger, the challenge may need to gradually progress.
Activities that create greater forces through the skeleton can provide a different stimulus than everyday movement.
Depending on the individual, this might include faster stair climbing, hopping, jumping or other higher-impact movements.
But higher impact is NOT appropriate for everyone, especially when fracture risk is elevated.
Balance training doesn't necessarily build bone directly, but it can help protect the bones you already have.
Improving balance, coordination and lower-body strength may reduce the likelihood of falling.
Because preventing a fracture also means preventing the fall that can cause one.
"A strong bone-health exercise plan isn't just about burning calories. It's about creating the right stimulus and doing it safely."
Sandy