|
Getting your Trinity Audio player ready...
|
Muscle strength plays a significant role in ageing. The natural decline of muscle mass, a condition called sarcopenia, means bones receive less stimulation, increasing fracture risk and leading to osteoporosis.
Muscles and bones work together as an interconnected system that supports movement, strength, and overall health. While bones provide structure and protection for the body, muscles play a crucial role in maintaining bone density and strength. Without regular muscle activity, bones will weaken over time.
The primary way that muscles support bone density is through mechanical loading. Whenever muscles contract during movement or exercise, they pull on the bones they are attached to, placing stress on the bones and stimulating the bone-building cells to produce new bone.
Key activities include:
• Resistance training: Using free weights, resistance bands
or machines 2-3 times per week puts direct stress on bones.
• Weight-bearing exercise: Move your body against gravity by brisk walking, jogging, dancing, or hiking.
• Bodyweight exercises: Push-ups, lunges and squats build functional muscle and bone strength.
• High-impact activities: Jumping or dancing are most effective if suitable for your joints and spine.
• Balance and core exercises: Tai chi and yoga improve stability, reducing the risk of falls and supporting the spine.
NOTE: If you have osteoporosis, forward spinal bends should
be avoided; discuss options with your class instructor before-hand.
For best results, aim for consistency – at least 30 minutes most days. Progressive loading, gradually over time, will continue to challenge your muscles and bones. Focus on strengthening all major muscle groups.
And most importantly, ensure good nutritional support. Protein is vital for muscle maintenance, while calcium and Vitamin D are essential for healthy bone formation
and repair.
If you would like to know how strong your bones are, you can give us a call or visit our website www.boneandbodyblueprint.co.nz to book a DXA Bone Density Scan.
