Osteoporosis Support Community

The Importance of Bone Mass and Muscle Strength

We begin to lose bone mass in our early to mid-30s, so it is crucial to learn how to maintain and maximize bone density. Strengthening bone involves loading it and increasing the mechanical forces placed on it. This is where strength training comes in. Strength training is one of the most important forms of exercise we can do to build and maintain muscle mass and strength, which in turn, leads to stronger bones. Strong bones can help minimize the risk of fractures due to osteoporosis. Research shows that strength training can play a role in slowing bone loss and can even build bone density! It is also vital to work on posture and joint alignment, as these factors play a major role in optimizing bone-loading forces throughout our spine and entire skeleton.

Balance Matters 

We also need to consider balance. Not only do we lose some of our balance skills as we age, but balance is directly related to bone strength, joint alignment, and muscle strength. We use a significant amount of muscle to maintain our balance, and the better our form and posture, the better we can prevent falls.

Another important point to keep in mind is that if you have osteoporosis, there are certain movements you should avoid, particularly spinal flexion. This is because flexion of the spine can exert too much compressive force on the front part of your vertebrae, potentially causing micro-fractures in the vertebral bodies and compromising spinal health.