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Prevent Osteoporosis With Strength Training

Another Reason to Strength Train: Prevent the Hump and Shrinkage

I'm sure you've seen an older woman who seems to have become shorter with age, is all hunched over, and appears to have a humped back. That rounded upper body you see is a sign of osteoporosis (bone loss), and it's called a dowager's hump (kyphosis). While bone loss makes your bones weak and can lead to fractures and breaks, for some women, bone loss causes loss of height. The bones in the spine may gradually collapse and become compressed, so it appears as a bent or humped back.

If you thought that was just inevitable with old age, I've got some great news. As we all know, one way to prevent bone loss is to eat calcium and vitamin D-rich foods like dairy products and green veggies. You can do more, though. While strength training will make you look buff in your bikini, doing weight-bearing exercise will also increase your bone density. Strong, sturdy bones help you keep your height and prevent a bulging back.

It's recommended to complete at least two strength training sessions a week. If you're a beginner, try this routine, and if you're ready for more of a challenge, give this head-to-toe workout a go. You may also benefit from doing specific exercises that strengthen the back, so try these moves.

Source: Flickr User ballymorebugle

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Join The Conversation
GlowingMoon GlowingMoon 5 years
Osteoporosis runs in my family. That's why I take precaution to stave it off. I've been weight training regularly and having at least three servings of dairy for the last 20 years. Per my bone scans, my bones are very dense.
amber512 amber512 5 years
I have had a dowager's hump since I was a kid. Will strengthening my back help even though I already have one?
Spectra Spectra 5 years
My grandma has osteoporosis and she doesn't have the hump, but she did get shorter as she grew older. I don't think she ever really exercised a day in her life, but now that she's a widow, she has started walking more and doing some light strength training. I really hope that if I keep doing strength work now, that I won't have issues with osteoporosis later in life.
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