Our
muscles and bones are the foundation of our ability to move, balance and
function. As we age both muscle mass and bone mineral density naturally
decline. This is known as sarcopenia and osteoporosis.
Many cancer treatments such as chemotherapy and hormone therapy, can accelerate bone loss and muscle wasting. Neurological diseases such as MS and Parkinson’s can cause nerve damage that can weaken muscles and reduce activity levels, leading to further bone and muscle loss.
Low muscle mass and bone mineral desnity can increase our risk of: ·
Many cancer treatments such as chemotherapy and hormone therapy, can accelerate bone loss and muscle wasting. Neurological diseases such as MS and Parkinson’s can cause nerve damage that can weaken muscles and reduce activity levels, leading to further bone and muscle loss.
Low muscle mass and bone mineral desnity can increase our risk of: ·
- Falls and fractures ·
- Mobility issues ·
- Chronic pain ·
- Problems getting about in day to day life
The
good news is that exercise can counteract this loss
of muscle and bone mineral density.
How can exercise improve muscle strength
Resistance or strength training like lifting weights, using resistance bands or body weight exercises cause tiny tears in muscle fibres. The body repairs these fibres stronger than before, a process known as hypertrophy. Over time, this increases muscle strength, endurance, and coordination.
*To see these changes occur it is important to push our muscles to the point of overload or failure. This is the feeling you get when you are strength training and you feel you are not able to do many or any more repetitions of the movement you are doing.
How can exercise bone mineral density?
How can exercise improve muscle strength
Resistance or strength training like lifting weights, using resistance bands or body weight exercises cause tiny tears in muscle fibres. The body repairs these fibres stronger than before, a process known as hypertrophy. Over time, this increases muscle strength, endurance, and coordination.
*To see these changes occur it is important to push our muscles to the point of overload or failure. This is the feeling you get when you are strength training and you feel you are not able to do many or any more repetitions of the movement you are doing.
How can exercise bone mineral density?
Like
muscles, bones respond to stress. Activities such as strength training as well
as walking, stair climbing and other weightbearing exercises puts stress on the
bones, this stimulates osteoblasts, which are the cells that create new bone
tissue. This process slows done bone loss and can result in gains in bone
mineral density over time.
What sort of exercise should I be doing to improve my muscle strength and bone mineral density?
Sign up to our FREE 7-day trial and try out one of our resistance exercise classes to improve your muscle strength and bone mineral density!
What sort of exercise should I be doing to improve my muscle strength and bone mineral density?
- Resistance training
- 2-3 times per week
- Focusing on all the major muscle groups
- Using weights, resistance bands, body weight or machines
- Practice functional strength exercises to mimic day to day activities
Sign up to our FREE 7-day trial and try out one of our resistance exercise classes to improve your muscle strength and bone mineral density!
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