Ugh, strong muscles. Who wants to do exercise, am I right? But truth is that ignoring your muscles can put you at risk for weak bones, something most people are concerned about.
The two are inseparable. Healthy bones require strong muscles to add protection, which can ultimately work towards preventing weak porous bones, falls, and fractures.
Since you were 40, you’ve likely been losing bone at the rate of about one percent per year. It happens naturally and can be the result of a variety of factors including inactivity, inadequate nutrition, lack of strength-building exercise, and age-related conditions. Less dense bones lead to all kinds of potential health risks.
As your bones become more fragile, they are increasingly susceptible to breaks. And for many, osteoporosis is a major concern, which is responsible for more than two million fractures each year.
A number of studies have shown that strength training can both slow bone loss and work to build new bone. This combination may drastically offset the risk of age-related bone decline. Performing activities that put bone under stress may help to push bone-forming cells into action.
Exercises that target the hips, back, spine, and wrists are useful because they can be the most susceptible to fracture.
Some useful exercises to help build muscle and strengthen bone include squats, lunges, grip-exercises, deadlifts, back extension, and bicep curls.
You can perform these movements using bodyweight, but learning proper technique for some of them is highly recommended. For example, squats, lunges, and deadlifts have a relatively high degree of difficulty and can carry a sufficient injury risk. Working with a professional can help you learn the proper technique to drastically reduce injury risk.
To get started, you can pick up some grip strengtheners and do back extensions on the floor to help build the muscles in your back and arms.
Your bones need strong muscles to stay healthy. Work on muscle strength in addition to your bone-strengthening routine.