Add Resistance Training for Better Bones
Shedding excess pounds provides a number of health benefits, but weight loss can worsen the bone loss that comes with age. One antidote: exercise. Question is, which workout is best? Researchers randomly divided 141 obese older adults (most had prediabetes) into four groups: no exercise, aerobic activity such as stair climbing, resistance exercise (weight lifting), and a combination of aerobic and resistance exercises. The three exercise groups also participated in a weight-loss program, and each group averaged a 9 percent drop in body weight after six months. Bone density decreased less for weight lifters and those in the combo group (by 0.7 percent and 1.1 percent, respectively) than for aerobic exercisers (by 2.6 percent). To keep your bones strong and potentially prevent osteoporosis, add resistance training to your workout.
Source: Journal of Bone and Mineral Research, Dec. 4, 2019