During my annual physical with the doctor, I suggested that we conduct a bone density test. It is much more pleasant than a pap smear, but then what isn’t? My regular doctor said my bone density was low, but no medication was needed.
When the specialist met with me, she said I have osteoporosis. Yes, I was taking calcium and magnesium, drinking milk, and so on. I was browsing the internet and came across an article discussing the benefits of strength training in reversing osteoporosis.
Joints that are inflamed with rheumatoid arthritis can be a risk factor for osteoporosis. “A lot of data shows that active inflammation in the bone and systemic inflammation lead to an increased risk of osteoporosis and osteoporotic fractures,” says Seoyoung Kim, MD, a rheumatology clinician and researcher at Harvard’s Brigham and Women’s Hospital in Boston.
I have toyed with the idea of doing some strength training, but, like most women, I don’t want to lose my feminine look and develop big, bulging biceps. Women work out more on the cardio machines, but there are some valid reasons for pumping iron a few times a week:
You Raise Your Metabolic Rate
This one is a no-brainer, and if you’re a big eater like me, burning more calories keeps you healthier, and it’s a cheap way to avoid purchasing a new wardrobe. Strength training can raise your metabolic rate for up to 24 hours after your workout. Of course, the harder you work, the more calories you’ll burn.
You Have More Patience
It’s certainly not hard to find something to be depressed about, and you may be facing a day that will test your patience to the max.
That’s when you do your strength training as soon as possible. Why is this possible? When you exercise, you release endorphins, which are neurotransmitters that brighten your mood, prevent pain, and kick depression to the curb.
You Have More Bone Strength
If you’re a middle-aged woman, you want to do everything possible to prevent osteoporosis. Strength training not only makes your muscles stronger; it also strengthens your bones. One notable benefit is that it reduces your chances of breaking bones, as you will have increased spinal density.
You Start Looking Slimmer
Wow, anything that reduces fat is excellent in my book! Strength training builds more lean muscle, and in turn, you burn more calories. Studies have found that a woman who strength-trains two to three times a week for two months can gain almost two pounds of muscle and lose 3.5 pounds of fat.
If you stick with your strength training, you’ll be a lot slimmer, and that will undoubtedly put you in a good mood.
You Help Prevent Middle-Age Spread
Don’t worry about bulking up like Charles Atlas. Thankfully, this is one time that being female works to your advantage. Men have higher levels of testosterone, which helps produce those bulging muscles. So, women gain muscle strength and look toned.
As you age, it seems like you have to work a lot harder to stay healthy, and strength training can help prevent the “middle-age spread” that so many women worry about. One good tip is to speak with a personal trainer at your gym and see if you can schedule a complimentary training session.
Summary
I work with two 5-pound dumbbells and prefer to start my strength training in the early morning hours. You may be a night owl or prefer to strength train after work. If you have osteoporosis or want to maintain strong bones, consider incorporating strength training into your routine. You can’t put a price on your health.
Strength training, also known as resistance training, is exercise that builds muscle strength by making muscles contract against an outside force… This can be achieved using weights, body weight, resistance bands, or other tools. It’s a fundamental aspect of fitness and can improve overall health and well-being.
