Dr KK Aggarwal
Padma Shri Awardee
Vice President CMAAO
Strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. Strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis. A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. And strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture.