Walking and Pilates are two popular forms of exercise for adults in Overland Park. They’re accessible, low-impact, and great for staying active. However, a question often arises: Are walking and Pilates enough to protect bone density as we age? The short answer is that they’re helpful, but usually not enough on their own.

Bone Health and Exercise

Bones stay strong when they experience enough stress. That stress signals the body to maintain or sometimes build bone tissue. When bones are not challenged enough, the body slowly begins to remove bone instead. Walking is a weight-bearing exercise, which is better for bone health than activities like swimming or cycling. But most research shows walking mostly helps maintain bone density, not significantly increase it.

Pilates shows similar results in research. It can improve balance, core strength, and mobility, which are all important as we age. But the resistance involved usually is not high enough to significantly increase bone density. Strength training is different. Lifting weights places more stress on bones, which signals the body to maintain or build bone tissue. Because of this, research consistently shows strength training is one of the most effective ways to support bone density.

Effective Strength Training

To improve bone density through strength training, it’s essential to avoid common mistakes. Firstly, don’t overlook your form. Even small adjustments in position can make a big difference in how an exercise feels. Secondly, don’t sacrifice your range of motion to lift heavier. Research shows that full range of motion exercises tend to be more beneficial for flexibility and muscle than short range of motion movements. Lastly, follow a plan that fits your body. Everyone is different, and goals, flexibility, past injuries, health history, and strength levels all vary from person to person.

At BridgeFit, Overland Park’s Premier Personal Training Gym for adults 35+, the focus is on helping busy adults lose weight, gain energy, and get strong through personalized plans. By understanding the importance of strength training for bone density and avoiding common mistakes, individuals can take a significant step towards a healthier, stronger life.

Original reporting: Johnson County Post (Overland Park) — read the source article.