Building Bone Density: Why It’s Never Too Late for Women to Start
by Melissa Charlton
Skeleton Decor can be found at Grandin Road. Not Affiliated.
We all know how important it is to stay active and keep our bodies strong, but did you know that building bone density is just as crucial? For women especially, bone health can sometimes take a back seat until it's too late, but the good news is that it's never too late to start!
The Facts About Bone Density
Here’s a little perspective: without preventive measures, the average woman can lose up to 45% of her bone and muscle mass between the ages of 35 and 85 (Training to Improve Bone Density in Adults: A Review and Recommendations). Women are more likely than men to develop osteoporosis due to factors like hormonal changes, particularly after menopause. In fact, in early post-menopause, women can lose 5-10% of their bone mass. But don’t worry—there are ways to prevent and even reverse some of that loss.
Why Strength Training Is a Game-Changer
When it comes to bone health, strength training is one of the best things you can do. Exercises like squats, lunges, and weightlifting have been shown to help improve bone health by stimulating the bone-forming cells called osteoblasts. These exercises help both in slowing bone loss and building new bone mass.
The key is intensity. Studies show that lifting weights at at least 60% of your maximum effort is necessary to increase bone mineral density (BMD). While improvements can take a few months to notice, consistency is key to seeing long-term benefits.
Non-Weight Training Options
Not a fan of lifting weights? No problem. You can still protect and improve your bone health through other activities that don’t require hitting the gym. Exercises like walking with a weighted vest, tai chi, and stretch programs have also been shown to boost bone density. The goal is to put some mechanical stress on the bones in a way that stimulates bone growth. Even jumping or doing activities with rapid changes in direction can be beneficial for bone density.
Start Small and Build Up
If you’re new to strength training or exercise in general, start small. Incorporating just a couple of sessions a week can make a huge difference. Even short but frequent sessions can help as long as they involve activities that challenge your bones. And remember: it's never too late to start!
It's About More Than Just Bones
Strengthening your bones has added benefits. For example, grip strength—a great predictor of bone density—has been linked to overall mobility and cognitive health. So, by focusing on your bone health, you’re also setting yourself up for better physical and mental well-being down the road.
Final Thoughts
Building and maintaining bone density might seem like a daunting task, but it doesn’t have to be. Whether you choose to lift weights, take up tai chi, or simply start walking with a weighted vest, your bones will thank you. The key is to stay consistent and find activities you enjoy.
So, what are you waiting for? Let’s start building stronger bones today!
Sources:
https://www.health.harvard.edu/staying-healthy/resistance-training-by-the-numbers
https://www.betterbones.com/exercise/two-hours-of-strength-training-a-week-improves-bone-density/
Melissa Charlton
NASM CPT; 200HR RYT
My mom is my hero. When she realized that her marriage was unhealthy, she decided to get divorced and go back to work. She had zero work skills, as she'd been raised to become a housewife and mother. But she knew that she didn't want to raise her kids to think that they should stay unhappy just because they didn't know how to do something scary.
Ladies, when she started she had never used an electric typewriter. By the time she retired, she was overseeing the entire Convention Sales Department at a major hotel.
Along the way (to fit into company culture and be privy to opportunities) she started smoking. To make enough money to keep the heat on, she worked 16-hour days. And now? She's in a lot of pain and it kills me.
She's still my hero. She's also my cautionary tale. She did all this for us, and I am so grateful that I had such an amazing woman to look up to. But if there's one lesson I want to pass on to MY KID, it's to take better care of myself, so that he learns that love isn't endless sacrifice and pouring from an empty cup. When I move my body, feed it nourishing food, and give it proper rest and recovery, I’m kinder to my son. I’m more affectionate to my partner. I’m more creative (and effective) at work. And I’m showing my kiddo a living example of self-care so that he learns to take better care of his future self.
Your turn. It's time to take better care of YOU. So you can be the leader your people need. Proper self-care makes it possible to give your loved ones the best of you. Not what's left of you.