Strength Training Will Tone Dem Bones

Not so long ago, the idea of reaching middle age seemed daunting as you were considered to be "over the hill". People between ages 40 and 60 were expected to abandon youthful pursuits and start winding down their activities ready for the rocking chair. These days, thanks to increased knowledge about exercise and nutrition the prevailing wisdom is that the bar defining middle age has risen.<BR/><BR/>For many people, age 50 has become the new 40. But the midlife crisis for bone health comes a lot sooner; typically hitting its victim between the ages of 25 and 30, when the body stops building bone and bone density begins to slowly decline, leading to increased risk for breakage.<BR/><BR/>Osteoporosis a disease where the bones become fragile and break easily is one of the world's most devastating and common chronic diseases. Over 200 million people worldwide have some level of the disease causing a rising silent epidemic of hip, vertebra, wrist and other osteoporosis related fractures each year.<BR/><BR/>It strikes one in two women over 50 (more than breast cancer) and one in five men (more than prostate cancer} worldwide. These at risk people are expected to sustain at least one fracture in their lifetime. Each year in the US alone, $20 billion is spent to treat these fractures and by the year 2020 experts predict the cost will exceed $60 billion.<BR/><BR/>Advertisers spend millions driving home the message you need more calcium for stronger bones and supermarket shelves are loaded with a confusing array of calcium supplements. Yet will any of these calcium pills really help your bones?<BR/><BR/>The US, England, and Sweden have completed seven long-term population studies that do not show reductions in the risk of broken bones with increasing calcium intake. So are we to believe that calcium is the most popular pill that we don't need? Is it a concept all about making money and not strengthening our bones?<BR/><BR/>Bone health should be given top priority. Yet, a mere 10% of the nearly $20 billion in annual costs associated with osteoporosis - the bone-weakening disease that often leaves fractures and disability in its wake- is spent on prevention in the US.<BR/><BR/>Fortunately for all of us, however, simple steps can easily optimize bone health throughout our lives and the most important is - starting a proper exercise regimen. Because bone is living tissue, which renews itself continuously, it requires regular stimulation from vigorous physical activity. Like muscles, bones should be used regularly or they will weaken and deteriorate.<BR/><BR/>Without intervention on our part we begin to lose muscle mass and strength from our mid 20's on. As muscles and bones work together hand in hand, when we lose one we also lose the other. One of the most effective ways to reduce the stress on our weakening bones is to increase our muscle strength with strength training exercise.<BR/><BR/>Doing this type of exercise signals the body to stimulate bone formation to strengthen and rebuild bones in response to the increased resistance from the muscles being exercised. Such activity also builds muscle strength, coordination and balance, which can help prevent falls and related fractures.<BR/><BR/>No matter what your age with proper strength training exercise, nearly anyone can delay or even prevent their skeleton from ever becoming middle-aged.