We get older, it’s inevitable. However, that doesn’t mean we have to stop doing the things we love. Sure, we may need to adjust the amount and intensity of the things we love, but we don’t need to stop. In addition, adding a few extra things into our routine can allow us to see only minimal decreases in performance, quantity and quality of everyday life. One of the most common reasons for time in hospital is osteoporosis, in women over 45. Furthermore, 1 in 3 women and 1 in 5 men over 50. will suffer fractures as a result of osteoporosis. Improving your bone health can significantly reduce your chances of osteoporosis and injury.
Resistance Training for Bone Health
Exercise is good for us, we know this. In fact, back in 1999, a research review showed nearly two dozen studies linked resistance training to increased bone density. In addition, studies within the review stated that high intensity resistance training has a greater effect than pharmacological and nutritional interventions. Multiple risk factors of osteoporosis, including balance, muscle mass and strength have been found to improve through resistance training.
Jumping For Bone Health
More recently, the Daily Mail posted an article about jumping and bone health. While not everything you read in the press is to be taken at face value, I believe the message here is good and true! The piece provides guidelines around 30 jumps, three times a week.
What I love more is that they provided suitable scaleable jumps that can be performed by everyone. Jumps included higher intensity options of countermovement jumps, to small drops from a box or on tip toe.
Using A Combined Approach
As a Leading Personal Trainer in Surrey, I personally believe in a combined approach. Building a strong foundation with resistance training while slowly introducing jumps. This way you can ensure you learn how to slow things down before you speed them up! If you would like to learn more about resistance training and a healthy lifestyle then please do get in touch!
