by Sofia Moreau

Today, millions of women around the globe unite in support for osteoporosis awareness. It’s an alarming fact that four in five osteoporosis sufferers are women. But hope isn’t lost; there are tangible actions you can employ, specifically certain lifestyle amends and regular exercise, to lower your susceptibility to this challenging condition. Further on, we’re highlighting a targeted strength training regimen designed to enhance bone wellbeing.

The Threat of Osteoporosis

Osteoporosis presents as a condition causing bones to weaken, becoming fragile and susceptible to breaks from even minor incidences – a sudden, unstable movement, a sneeze, or a fall. This is particularly worrying as osteoporosis-related fractures can result in long-term disability, intense pain, and are potentially fatal. It’s a harsh reality – one in three women over fifty globally will suffer an osteoporotic fracture.

Osteoporosis Risk Factors

While an inevitable part of aging is an increased risk, anyone at any age, regardless of their health history, can develop osteoporosis. It’s considerably more prevalent in women than in men. Additional factors potentially raising your risk include historical fractures, family osteoporosis history, specific bone-affecting medications, and menopause onset.

Jane Doe, a personal trainer and founder of Strength Harmony, states: ‘Unfortunately, as we age, both our bone density and muscle mass naturally decrease. This diminishes resistance against fractures, increasing osteoporosis risk. As estrogen levels deplete post-menopause, this condition becomes particularly common in women.’

Your Shield against Osteoporosis

The Global Bone Health Organization suggests numerous preventive and mitigating measures you can undertake to guard your bones against the ravages of osteoporosis:

• Nutrition: A diet abundant in bone-nutritious elements – calcium, Vitamin D, and protein is key. Exposing yourself to the sun in moderation can also induce Vitamin D gain.
• Lifestyle: Evade harmful lifestyle customs. Keep your body mass within healthy limits, and refrain from excessive alcohol consumption and smoking.
• Testing & Treatment: If at high risk, osteoporosis testing is recommended. Treatment may follow, usually comprising lifestyle adjustments complemented by medicines to defend against fractures.
• Exercise: Regular activity is essential for optimal bone health. It keeps your bones and muscles active, with strength training being the most effective.

‘As our bone density and muscle mass decrease, it’s crucial that we stimulate new bone tissue growth.’ adds Jane. ‘Strength training, which often involves use of weights or burdening our body weight, triggers stress that, in turn, instigates new bone growth. Consequently, our bones densify, becoming stronger. Even three 30-minute activity sessions weekly can significantly enhance bone cell growth.’

Jane suggests simple exercise forms such as stair climbing, dancing, skipping, and jogging, that require no equipment, for strength training. Why not try her exclusive strength training workout for fortified bones?

Please ensure your joints and muscles are warm and flexible before commencing this workout.

[The workout is then described in detail]

As Jane states, ‘Strength training not only is instrumental to our bone health but it also encourages muscular growth. This improves our overall balance, reducing fall and injury likelihood. And let’s not forget the substantial mood uplift it offers!’

A veteran personal trainer since 2001, Jane has spent two decades dedicated to directly assisting her clients either one-on-one or through group exercise sessions. 2020 marked the advent of Strength Harmony, an online fitness platform membership, offering live 30-minute workouts concentrating on strength training. Visit strengthharmony.com, or follow her on Instagram @strengthharmony.

Click here for a rigorous strength training workout!

osteoporosis, women’s health, strength training, exercise, bone health, lifestyle changes, nutrition, osteoporosis awareness, risk factors