One of the most important benefits of strength training for older people is the increased growth of bone mass. Not only will the loss of bone mass be curtailed but it is also promote bone growth which prevents injury and types of arthritis.
As men and women get older, especially women, the threat of osteoporosis becomes greater. Osteoporosis is the reduction of bone mass and the wearing away of the bone structure. Women, after menopause typically lose 1 to 2 percent of bone mass per year. While calcium supplements help with bone mass loss and osteoporosis it isn’t enough to increase bone density. Strength training retains calcium which helps stimulate bone growth. In fact as we grow older the actual lack of exercise makes us more prone to bone deterioration and possible injuries.
Wolff’s law developed by German Anatomist/Surgeon Julius Wolff better explains why strength training helps bone mass
“Wolff’s law is a theory developed by the German Anatomist/Surgeon Julius Wolff (1836–1902) in the 19th century that states that bone in a healthy person or animal will adapt to the loads it is placed under. If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading.” From Wikipedia
The best part about strength training is that even a small amount of exercises will help tremendously. A couple times a week of light weight or resistance training will make a big difference in your bone mass.
