Weight bearing and weight resisted exercises are amongst the best for keeping the bones and muscles strong and in good health. Weight bearing exercises include those where the body supports its own weight, for example, running or walking, whereas weight resisted exercises involve pushing or pulling against more weight, such as lifting a dumbbell, barbell, or kettle bell, or using resistance equipment in a gym.
Generally, society views weight training as an exercise for men, with many people associating weight training with masculine, muscular physiques, for example, body builders or weight lifters. However, this need not be the case, and lifting weights can be very beneficial for women.
Osteoporosis is a condition that makes the bones more brittle and therefore, more at risk from fracture. Whilst men can suffer from osteoporosis, post-menopausal women are most at risk from this condition. The best way to keep the bones healthy is to exercise regularly as this helps encourage the bones the absorb calcium and important mineral salts to stay strong. The best exercises for this are weight bearing and weight resistance.
This means that in addition to aerobic exercise and staying mobile, weight training is also very helpful. Whilst all individuals can benefit from lifting weights, research suggests that the younger you start, the better. Whilst it’s not recommended that children lift a lot of weights as their bodies are still developing, younger women can certainly have stronger bones as they get older due to weight training. By looking after their body, women can protect their body for when they are older, as they will likely be less frail in the case of a fall or accident and at less risk of fractured bones.
Weight lifting won’t necessarily leave you looking heavily muscled
Some women may be put off the idea of lifting weights due to a fear of developing a muscular physique, however, this requires a lot of heavy lifting, especially to gain a physique like a power lifter or body builder. Women do not normally have enough testosterone in their bodies to develop large muscles, but regular training with moderate weights can help women to achieve a toned and lean physique, with stronger muscles and bones.
The role of osteopathy to help with osteoporosis
Whilst osteopathy can’t increase bone density, osteopaths can provide useful lifestyle advice to osteoporosis sufferers. Osteopathy can also help to strengthen the muscles that support the musculoskeletal system, helping people with osteoporosis to exercise.
In cases of advanced osteoporosis, manual therapy is never recommended, however, advice on posture and exercise regimes can help to relieve related pain.
To learn more about the benefits of lifting weights for strengthening your bones and muscles, or for advice on exercise and posture, you can call Fiona Passey Osteopaths today. Our osteopaths Rhys Bastable and Jass Sidhu are also able to provide sports massage and advice on posture and strength. Call our Halesowen team on 0121 585 8555 or to talk to our Wombourne team, call 01902 894894.
