Strength Training: Your Best Defense Against Osteoporosis

Osteoporosis is a silent threat, weakening bones over time and increasing the risk of fractures, especially for women over 65, who are disproportionately affected. But the good news is: You can take action to strengthen your bones and protect your future mobility.

The key? Strength training. When you challenge your muscles, you also stimulate your bones, encouraging them to stay strong. Think of it this way: Bones need resistance, just like muscles, to maintain their density. Exercises like squats, lunges, and resistance band workouts activate osteoblasts, the bone-building cells that keep your skeleton strong. Without this stimulation, bone breakdown (led by osteoclasts) accelerates, increasing your risk of fractures.

• Weight-bearing and resistance training = stronger bones.

• Dark leafy greens = plant-based calcium for bone mineralization.

• Vitamin D = essential for calcium absorption.

• Movement = your best long-term investment in bone health.

A sedentary lifestyle speeds up bone loss. The longer you wait, the harder it is to regain bone strength. Now is the time to build a foundation for lifelong mobility and healthspan.