Men and Women both suffer from an aging and disease-related fracture in their lifetime – like the broken hip, fractured spine.\

Why have you allowed such a serious weakling of the bones?

Do you know what Bone Mineral Density is?

You should know the importance of bone mineral density.

Bone mineral density is a measure of how much bone mass you have at a certain point in your life. This BMD increases throughout your childhood and reduces as you grow old. Having high BMD means that your bone strength is very good. Strong bones help in avoiding fracture related to aging and disease.

Regular strength training can increase your bone density and it can increase your metabolism to help you burn more calories.

It is well established that these strength training programs can improve your BMD level and prevents, stops, reverse the bone and muscle loss in young people and in elderly people.

Luckily, Your BMD is not affected by your age only. How much physical activity you do also influence your BMD.

Do you know what is strength training?

Strength training is a process of strengthening your muscles and bones with heavier resistance training, walking, running, stair climbing and weight lifting.

Strength training has weight bearing and muscle strengthening activities for building and maintaining strong bones.

Weight-bearing exercises are the activities performed such as running walking, dancing. Your legs and feet's supports your weight, your bones have to work harder, making them stronger.

Muscle –strengthening exercises are the activities that require your body muscles to work harder than normal like lifting weights. In these exercises, your tendons have to work with attaching muscle to the bone, which results in the strengthening of bone.

How to start this strength training program?

1. If you are new to the strength training program start with easy moves that feel comfortable. And if you are able, increase your intensity. This increase intensity builds more bone strength.
2. In starting plan 30 minutes of strength training exercise a day for 5-7 days a week to trigger the new bone tissue.
3. Combine different exercises in your strength training such as walking, climbing stairs and lifting light weights this strengthens your upper and lower body bones.
4. In starting many avoid exercising because they feel postmenopausal consume energy. In fact, exercise gives you energy and many other benefits.

Your body mechanics improve with strength training

Especially as you get older, you can reduce 50 % your falling risk by regular strength training. Strength training improves your flexibility, balance, and coordination with your posture.

Strength training helps in bone-related diseases prevention

In the postmenopausal women, strength training helps in increasing the bone density and reduces the risk of bone fractures. Strength training is effective in decreasing the Arthritis pain as medication does.

Strength training as an Antidepressant

Strength training elevates the production of endorphins or natural opiates which will make you feel great.Strength training helps as an antidepressant, improves your sleep and overall quality of life.

You can keep your bones strong

1. Consume less Caffeine.
2. Quit your smoking habit. Smoking prevents the proper absorption of your food calcium, decreasing bone mass.
3. Eat food rich in vitamin B and C.
4. Eat protein in adequate quantity.
5. Increase calcium consumption through your diet.
6. Take vitamin-D rich food as well because it helps in the absorption of calcium.

Everyone wants to look better, feel better and live healthier, longer life. So why are you waiting, get a start now with the complete strength training program to develop strong bones.