As we all age, osteoporosis, or the weakening of our bones becomes a very real issue. The term osteoporosis actually means porous bone, so it is appropriately termed.

The disease leads to frailty and fracture-the primary reason older adults end up in nursing homes. How do we fight this disease? With drugs or calcium supplements? A good start, but these measures are not enough.

Not only does your body need magnesium and other nutrients to assimilate calcium into your bones, it also needs strength training to retain calcium. Numerous studies have shown that resistance training increases the body’s bone mass, especially spinal bone mass.  A research study by Ontario's McMaster University uncovered that weight training for a year increased the spinal bone mass by a whopping 9% in post-menopausal women and women who did not participate in any sort of resistance training actually experienced a decrease in bone density of 1.8 to 2.5%. For the purpose of bone strengthening only, one does not have to train like an Olympian or bodybuilder- a common thought among weight training newbies; and it must be forgotten.

Don’t get me wrong, a simple walk around the block or quick jog can provide minimal bone-building benefits, but if you train with consistently with weights, hitting every major muscle group you will without a doubt stress-fracture proof your frame. Physical impact and weight bearing activity stimulates new bone formation, just as resistance strengthens new muscle formation. When it comes to stronger bones with exercise, gravity is your friend. Performing bicep curls, running stairs or hills or even dancing are great choices- anything that pits the muscles against gravity.  

Activities like cycling or swimming are great for the cardiovascular system and can increase muscular endurance yet have not been reported to build bone density.