Increased Bone Density

Weight-bearing physical activity like walking, jogging, and strength training has a positive effect on bone mineral density by mechanically loading the skeleton, as scientific research shows. Research studies support the idea that resistance exercise increases bone mineral density in pre- and postmenopausal and elderly women. Since osteoporosis is a serious health threat to women, it makes sense to attempt to prevent it by making our bones as strong and as healthy as possible throughout life. Because peak bone mineral density is reached in late adolescence, prior to this period is the ideal time for women to start a strength-training program to possibly delay osteoporosis. However, you are never too old to start strength training to increase your bone mineralization. Bones that are strong can handle more stress and are less likely to fracture. The National Osteoporosis Foundation's Physician's Guide to Prevention and Treatment of Osteoporosis (1998) recommends regular weight-bearing and muscle-strengthening exercise, both for osteoporosis prevention and overall health. The guide states that not only can this type of exercise improve agility, strength, and balance (thus reducing the risk of falls), but it may also yield a modest increase in bone density. Strength training is a valuable tool in the prevention of osteoporosis and fractures.

The most important fact that women need to realize about starting resistance training to prevent osteoporosis is that lifting only with weight-training machines doesn't cut it. Research on the benefits of Nautilus machines for bone mineral density suggests that women can obtain better results by lifting free weights. Other research has shown that after 20 weeks of training on Universal-type machines, women improved their muscular strength and defined their bodies, yet did not increase bone mineral density. So, choose free weights whenever possible. You'll find that almost all of the exercises and programs in this book focus on free weights for this benefit and others. Chapter 7 details all of the benefits of using free weights, and after reading chapter 2, you will become an expert on osteoporosis.