As I age, I find myself growing wiser, stronger, and healthier with each passing year. How many of you can relate to my experience?
Alright, I have to admit I wasn’t completely honest. Still, there’s something about the process of aging that I enjoy. I can’t quite put my finger on it though. Maybe I don’t need to figure it out since our human minds often operate in a gray area. Often, we tend to follow our instincts and impulses. The wiser part (I hope) of my brain tells me, “Hey, you don’t want to relieve your twenties or teens. Not a chance!”
Aging comes with its challenges, no question about it. Sure, aging offers valuable insight from experience. At the same time, it also brings along issues like joint pain, wrinkles, and sagging skin. We may notice a decline in muscle mass and bone density. Conditions like osteoporosis and osteopenia impact both men and women. Memory is a big issue too. At least a few times a week, I misplace my iPhone or car key.
While we can’t get any younger, we can slow the aging process by prioritizing a healthy diet and regular exercise.
Today, I want to emphasize the importance of exercise in promoting bone health. Activities like walking, jogging, dancing, yoga, and strength training are all effective because they work against gravity. I specifically love strength training because it offers three great benefits. First, it offers great mechanical stress. Second, it promotes soft-tissue growth. Lastly, it also improves mobility and balance.
- 1. Mechanical Stress to Boost Bone Density
- 2. Soft Tissue Growth Contributes to Enhanced Bone Density
- 3. Improve Balance and Mobility to Lower the Chances of Falls
3 Amazing Benefits of Strength Training
1. Mechanical Stress to Boost Bone Density
Why do I recommend strength training for boosting bone density?
One answer lies in mechanical stress. When we engage in weight-bearing activities, the work our bodies have to do against gravity stimulates our bones. These activities include walking, jogging, cycling, dancing, yoga, or strength training. Weight-bearing activities also affect the connective tissues that support your joints. Strength training outshines other popular activities in three key ways.
- No impact
- Most effective for building lean muscle and strength
- Time efficient
Low Impact:
Strength training is a low-impact activity, unlike jogging or dancing. When performed correctly and in moderation, it places less stress on the joints. Cycling and yoga are also No/low-impact activities. Please be aware that cycling, when done as the sole means of exercise, is reported to negatively impact bone density.*
Build Lean Muscle and Strength:
Strength training builds lean muscle and strength more effectively. It applies a heavier load on the body than many other popular physical activities. The heavier the load, the greater the stimulus (mechanical stress). This prompts the body to adapt by enhancing neural connections. It also promotes muscle growth.
Time Efficient:
You don’t need to spend an entire hour on strength training to experience its benefits. And you don’t have to push yourself to the point of muscle soreness. Incorporating strength training into your daily routine is simple and quick. It’s about consistency and moderation that get you long-term results. Read my Micro Workouts: Your New Best Friend for a Busy Life! to find out how to incorporate short workouts into your daily routine.
FAQ: Isn’t Stress Bad?
Stress often gets a bad rap, mainly because of the chronic stress many of us face daily. However, it’s important to note that not all stress is created equal. Many find it difficult to break free from the endless flow of texts, calls, and emails from bosses, family members, and friends. I feel a knot in my stomach whenever I hear notifications. Chronic stress is the kind you want to avoid. It doesn’t allow your body and mind the time to rest. Nor does it let them recuperate.
Mechanical stress is a different form of stress. When applied appropriately, it can promote bone growth. Furthermore, research has shown that mechanical stress can improve joint function, particularly in the cartilage. Understanding this can allow you to make informed decisions about your exercise routine.
Below is an excerpt from a recent study. Although it was conducted on a treadmill rather than with weights, I believe the findings are relevant to our discussion.
“Moderate mechanical stress is essential to maintain cartilage homeostasis and normal function, it can protect articular cartilage, inhibit chondrocyte inflammatory response and programmed cell death, delay the progression of OA.**
Based on my experience, individuals who engage in moderate physical activities throughout their lives tend to have fewer joint-related problems. They also experience fewer bone-related problems. This is compared to those who have led sedentary lifestyles for long periods or those who have overdone it with high volume, intensity, or weight in their training. Controlled physical activities apply mechanical stress in moderation. This helps us improve or maintain joint function. It also wards off age-related degeneration.
2. Soft Tissue Growth Contributes to Enhanced Bone Density
Weight training fosters muscle development and builds a stronger and leaner physique. This transformation is significant for many. It motivates them to hit the gym at the beginning of the new year.
Did you know the bones try to keep up as the muscles become stronger? This bone density growth happens due to the close relationship between muscles and bones. When muscles contract, they pull on the bones, much like a game of tug-of-war. The strength of these muscle contractions affects how much force is exerted on the bones. In extreme situations, the bones could break if they can not withstand the pull from the muscle. The body naturally reinforces the bones. This reinforcement maintains structural integrity. It helps the bones adapt to the tension from powerful muscle contractions.
3. Improve Balance and Mobility to Lower the Chances of Falls
Do you know the percentage of falls among adults aged 65 and older?
The correct answer is about 25% per CDC***. It is a staggering statistic.
Each year, nearly 14 million (25%) of older adults experience at least one fall. Unfortunately, almost 39,000 seniors lose their lives from complications caused by falls. Common complications include serious injuries such as fractures and head trauma. Hip fractures are a primary cause of hospitalization for elderly individuals.
The impact of these fall-related injuries can be profound, often leading to:
- A loss of independence
- Interruptions in daily routines
- Decreased self-esteem
- A decline in physical function, making it more challenging to walk or climb stairs
The fear of falling can undermine self-esteem and make people less active. This drop in activity often leads to increased fat buildup. It also causes diminished strength and poor balance. Additionally, decreased mobility and a decline in cardiovascular health can occur.
You want to avoid that.
I want to avoid that situation for myself. I dislike staying at home and staring at my computer screen unless I’m working or writing. I love being around other people and engaging in activities with them.
The good news is that exercising 2 to 3 times a week is enough to maintain strength and balance. Exercising can lower the risk of falls and related injuries. As mentioned earlier, engaging in weight-bearing activities increases and maintains bone density. Exercises such as squats and lunges with free weights enhance hip, knee, and ankle mobility. These movements engage the core and pelvic muscles and strengthen the legs, improving overall balance. The main takeaway is that we don’t need to perform complex exercises to boost our balance. Simply learning to perfect squat and lunge techniques can improve our balance and strength simultaneously. Using free weights wisely, we can kill two birds with one stone.
Wrapping Up
Aging brings benefits and challenges, including joint pain and decreased bone density. Osteoporosis is a common concern, but we can address these changes through a healthy lifestyle, including weight-bearing activities. Strength training is particularly beneficial because of the three reasons below:
1. Mechanical Stress to Boost Bone Density: Applied mechanical stress strengthens bones.
2. Soft Tissue Growth Contributes to Enhanced Bone Density: Strength training strengthens muscles, tendons, and ligaments.
3. Improve Balance and Mobility to Lower the Chances of Falls: Strength training lowers the chances of falling. The less you fall, the lower the risk of getting a fracture.
Consistent exercise can help protect against joint degeneration and maintain bone density as we age. Let’s start taking care of our bodies today!
Reference:
*Olmedillas, H., González-Agüero, A., Moreno, L.A. et al. Cycling and bone health: a systematic review. BMC Med 10, 168 (2012). https://doi.org/10.1186/1741-7015-10-168
** Han, J., Zhan, Ln., Huang, Y. et al. Moderate mechanical stress suppresses chondrocyte ferroptosis in osteoarthritis by regulating NF-κB p65/GPX4 signaling pathway. Sci Rep 14, 5078 (2024). https://doi.org/10.1038/s41598-024-55629-x
***Centers for Disease Control and Prevention. October 28, 2024. Older Adult Falls Data
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