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Home » Exercise Programs » Bone weakening and age – Deming Headlight

Larry R. Miller, For the Headlight Published 1:42 p.m. MT March 26, 2017 | Updated 5 hours ago

Columnist Larry R. Miller(Photo: Courtesy Photo)

Researchers at the University of Missouri-Columbia have shown the right kind of targeted weightlifting exercises and certain jumping workouts, done over a six-month period, can strengthen bones, increase bone density and bone mass even if some density and strength had already been lost.The research was done on middle-aged men.

About 2 million men in the US currently suffer from osteoporosis (serious bone-thinning) and another 16 million have weakened bones that lead to osteoporosis.According to The American College of Sports Medicine, the program will transfer to women with a change in intensity and weights used.

The researchers believe specific exercises can ward off osteoporosis (bone weakening) and significantly stimulate new bone growth in the middle-aged.Weight-lifting programs exist to increase muscular strength, but less research has examined what happens to bones during these types of exercises, says researcher Pam Hinton. Our study is the first to show that exercise-based interventions work to increase bone density in middle-aged men with low bone mass who are otherwise healthy. These exercises could be prescribed to reverse bone loss associated with aging.

To make individual bones stronger, specific exercises were used to target those particular bones. Study subjects did squats, deadlifts, lunges and overhead presses. Those specific exercises put a load on the hip and spine, areas that are especially vulnerable to fractures when bones weaken with age. Researchers stated that the exercises are a preventative and that its not a good idea to do these types of exercise if you already have osteoporosis.

Study participants did weight lifting exercises for one to two hours a week and took vitamin D and calcium supplements to help their bones grow.(Note: I would suggest also taking a magnesium supplement.) As with most exercise programs, its advisable to take a few days off from resistance exercises now and then to give bones, and muscles, a chance to strengthen and catch up with the new stresses demanded of them.Not taking some time off contributes to overuse injuries.

If youre not doing any exercise theres no better time to start than now, before your bones are too weak to benefit.A personal trainer can check your form to make sure you are doing the lifts correctly.

For more health information plus outdoor and nature photography, follow me on Facebook https://www.facebook.com/larry.miller.14268769.

Source:http://munews.missouri.edu/news-releases/2015/0714-exercise-may-reverse-age-related-bone-loss-in-middle-aged-men/

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Bone weakening and age - Deming Headlight

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Home » Exercise Programs » Bone weakening and age – Deming Headlight