Did you know that by age 50, 1 out of every 2 women will have had a fracture due to Osteoporosis? Once we turn 40, we lose around 1% of our bone density yearly.
Osteoporosis is a chronic disease in which bones deteriorate or become brittle due to low bone mass and bone tissue loss. It has the highest prevalence in post-menopausal women to a decrease in estrogen.
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, Osteoporosis occurs in 68% of women. HIP Osteoporosis affects 75% of all women. The statistics on Osteoporosis are alarming and the medications that are often prescribed can have detrimental side effects.
Risk factors that increase your potential for Osteoporosis:
Being a female
Age 50 or older
Low estrogen levels
Excessive Alcohol Consumption
Anorexia or Bulimia
Dietary deficiencies in Calcium and Vitamin D
Lack of Exercise
Extreme diets that include very low daily calories, lack of dietary nutrients, cleanses and restrictive food sources may have actually caused more damage to the bodies and puts women especially at a higher risk for Osteoporosis.
The most effective way to combat Osteoporosis is through weight resistance and weight training. Studies show that weightlifting helps protect bones and prevent bone loss. Several statistics show that weight training is even stimulating new bone growth.
Other benefits of weight training include increased strength and stability which increases confidence and very often helps prevent fractures that can often occur due to falls. All women should be taking Vitamin D and Calcium supplements. These two vitamins work better when taken together because the calcium helps you absorb more of the Vitamin D. Regular sunlight also helps with Vitamin D consumption.
As a personal trainer and a woman over 40, I encourage all women to implement a weight resistance program into their weekly routine.
Prevention is the best plan to prevent Osteoporosis and it is never too late to start, no matter what age you are.
The benefits of weight training cannot be denied and what woman doesn't want to look and feel better while becoming stronger and more confident!!!!!
-Preform cardiovascular activity such as walking, riding a bike, jogging, playing tennis, hiking, dancing or any activity that increases the heart rate for at least 30 min 5-6 times a week.
-Make sure to get enough Calcium and Vitamin D
-Always consult your doctor before starting any new exercise regimen.
-Have fun doing all the above!!!!!!
Let's hit the gym ladies and protect our bones!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Picture by: Kandid Soul Photography