Weight training keeps the bone healthy: The body's ability to absorb calcium also declines as the levels of estrogen in the body declines. This, in turn, increases the risk of osteoporosis and injuries. Weight and resistance training, combined with increasing calcium and vitamin D intake, will improve bone health. This type of exercise helps increase bone density, contributing to the development of stronger bones. You can start by adding ankle weights whenever you are out for a walk or hike. The added subtle resistance will help protect and strengthen bones. (Related: Bone density sharply enhanced by weight training, even in the elderly.)
Weight training boosts metabolism: Muscle mass and metabolic function decrease with age, and these are further reduced after menopause. The decline in hormones causes metabolism to slow down. Fortunately, this can be countered by performing strength and weight training exercises, which helps develop muscle mass. A higher muscle to body fat ratio leads to a faster metabolism, which can help you lose weight during menopause.
Weight training helps prevent injuries: By doing weight and strength training, you are conditioning and strengthening your muscles and tendons. In turn, this enhances the overall function and movement of the body and lowers the risk of injuries and discomfort, which become more common as you age. For better protection from injuries, combine it with perform stretching exercises, which increases flexibility and elasticity.
High-intensity exercises are safe and effective
Although exercise is known to be good for the bones, many older women with low bone mass are reluctant to use high-intensity programs because of the risk of fracture or other injuries. However, a study published in the Journal of Bone and Mineral Research revealed that, contrary to popular belief, it is safe and effective, even for older women.
The study indicated that postmenopausal women with low bone mass experienced positive results from performing 30 minutes of high-intensity resistance and impact training twice a week. It improved their functional performance and bone density, structure, and strength without causing any side effects. These benefits lower the risk of fractures and falls. The findings suggested that closely supervised exercise training interventions like this are safe and effective for improving bone health.
"We were delighted to find that even women with very low bone mass could tolerate the high loading required to increased bone mineral density as long as it was introduced gradually with close attention to technique," said Dr. Belinda Beck, senior author of the study.
For individuals who have never used weights or participated in resistance training should seek help from a well-qualified trainer or should join a gym class first. This will ensure that you are working correctly and properly, and using the right weights and resistance for your current strength and fitness levels. In addition, this will result in optimum outcomes without the risk of harming yourselves.
Read more news stories and studies on staying healthy even after menopause by going to WomensHealth.news.
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