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Benefits of Resistance Training for Bone Health: How to Get Started
Regular physical activity, such as aerobic and resistance exercise, is essential for good bone health. Resistance training, in particular, can help to strengthen bones, reduce the risk of bone fractures and improve bone health overall. Here, we explain the benefits of resistance training for bone health, how to get started and what precautions to take.
What Is Resistance Training?
Resistance training involves using weights or other resistance devices to gradually increase muscle strength and build endurance. Examples of resistance training include using weight machines, free weights, resistance bands, or performing exercises such as push-ups or squats.
Benefits of Resistance Training for Bone Health
Increased bone strength: Regular resistance training can increase bone strength and bone mineral density, which makes bones more resistant to fractures and breaks.
Improved balance and coordination: Improved balance and coordination can help reduce the risk of falls, fractures and other bone injuries.
Reduced risk of osteoporosis: Resistance training not only increases bone mineral density but also helps reduce the risk of osteoporosis.
Improved posture: Good posture is essential for bone health and resistance training can help to improve posture.
How to Get Started With Resistance Training
Beginning a resistance training program can seem daunting, but it does not have to be. Here are some tips on how to get started:
Consult with a doctor: The first step to getting started is consulting with a doctor to determine whether resistance training is right for you or not.
Find a qualified trainer: Finding a qualified trainer or coach to help monitor your progress and ensure that you are performing the exercises correctly is essential.
Set realistic goals: Setting realistic goals to aim for is important, as this will help keep you motivated and ensure you are progressing.
Start slowly and progress gradually: Begin at a low intensity and gradually increase the intensity and difficulty of the exercises as you become stronger.
Precautions to Take When Starting Resistance Training
Warm up: Warming up before each exercise session is essential, as it helps prepare the body for physical activity and reduce the risk of injury.
Use correct form: Practicing good form when performing exercises is essential, as incorrect form can lead to injury.
Start with light weights: Beginning with light weights is important to ensure that your muscles are gradually conditioned.
Listen to your body: Knowing one’s own body and listening to any pain or discomfort is important to ensure that injuries do not occur.
Conclusion
Resistance training is an important component of a healthy lifestyle, especially when it comes to bone health. Regular resistance training can improve bone strength, reduce the risk of fractures and osteoporosis, and improve balance and coordination. Starting a resistance training program can seem daunting, but with the right guidance and precautions, it can be a safe and beneficial experience.
