Strength Training Tips to Prevent Osteoporosis

Strength Training Tips for Osteoporosis Prevention


What’s one of the best ways to prevent osteoporosis? According to many experts in the field of bone health, it’s exercise. More specifically, strength training offers many benefits for men and women at risk of bone loss from osteoporosis.

 

Strength training, also called resistance training, uses resistance from free weights, resistance bands, and water exercise or weight machines to help build strength in muscles. It also can help work on the bones to prevent the loss of minerals that weaken them. In fact, according to sports doctors, strength training can increase your bone strength, reduce your risk of osteoporosis, improve the strength of your connective tissues, which increases joint stability and increase the functional strength of your muscles.



If you already have osteoporosis, say doctors, strength training can still benefit you in many ways, but you should work with your doctor or an experienced physical therapist to design a workout that will benefit your bones without increasing the risk of stress or compression fractures.



If your main intent is to prevent osteoporosis, you should work with heavier weights and more resistance. A study conducted at the University of Arizona and published in Medicine and Science in Sports & Exercise gives some answers to that. In that study, scientists recruited 140 post menopausal women with a history of sedentary lifestyle for a year-long regimen of three time’s weekly workouts. The women performed eight exercises specifically chosen to work on particular muscle groups. Scientists took bone scans both before and after the study. The results showed that the chosen exercises had a measurable effect on the bones of the hips, site of the most common fractures in post menopausal women. They also found that the greater the amount of total weight lifted over the course of the year, the greater the benefits to the bones.



If you’re just starting a resistance and strength training program, doctors and physical therapists offer the following tips:



  • Consult your doctor and follow a program designed by a physical therapist which takes your strengths and needs into account.




  • Work out at a gym or health club under the supervision of professionals who can help monitor and adjust your workout program.




  • Start slow and build gradually. Strength and resistance training is a slow process.


  • 

Never increase weights in resistance training more than 10% at a time. Increasing more than that risks injury.




  • Lift and lower weights slowly. Avoid ‘jerking’ them up to avoid injury.


  • Perform your resistance workout every third day.




  • Avoid exercise that puts a lot of strain on your joints and bones, and stay away from the rowing machine. The bending required puts your spine at risk of compression fractures.


  • If any area is particularly tender or stiff immediately after a workout, apply ice to it for 10-15 minutes to reduce inflammation.



Proper exercise, weight control and a healthy diet all contribute to keeping your bones strong and preventing the loss of bone density due to osteoporosis. Do your bones a favor and give them a good workout a couple of times a week.

Strong Bones with MariGold

At MariGold, we are more than just a snack company. Everything we make is designed to fuel your body in a variety of ways to boost your overall health and to help you live a healthy, energetic lifestyle.

Along with immune health, gut health, muscle health, brain health, and skin health…bone health is extremely important. It literally is the structure that supports our entire body.  That’s why our products also help to support healthy bones too.

MariGold Grass-Fed Collagen Peptides

Type I & Type III Hydrolyzed Protein

MariGold Collagen Peptides can benefit healthy bones and help prevent osteoporosis in several ways:

  • Protein synthesis: Protein is essential for the growth and maintenance of bone tissue. Type I and type III collagen are the main proteins found in bones, and hydrolyzed collagen is broken down into smaller peptides that can be easily absorbed by the body.
  • Mineral content: Bones are made up of minerals such as calcium, magnesium, and phosphorus, which are essential for bone health. Grass-fed and pasture-raised animals graze on nutrient-rich soil and consume a natural diet that is higher in these essential minerals. 
  • Anti-inflammatory properties: Chronic inflammation can contribute to the development of osteoporosis. Grass-fed and pasture-raised sources of hydrolyzed protein contain anti-inflammatory compounds, such as omega-3 fatty acids and conjugated linoleic acid (CLA), which can help reduce inflammation and promote bone health.

MariGold Grass-Fed Collagen Peptides not only supports your bones, but also restores ease of movement by replenishing joints and connective tissue, including cartilage and tendons. Collagen peptides rejuvenates your body from within, which also includes support for strong hair & nails (restores moisture & smoothness) and even helps to improve gut & immune function.

Our Unflavored Collagen Peptides have a clean, neutral flavor and dissolve instantly when stirred into hot or cold beverages. We also have a variety of flavors like Peanut Butter and Strawberry Sundae. It’s sourced from grass-fed, pasture-raised cattle in Brazil, it is completely free of dairy, gluten, soy, GMO’s and hormones.

For a delicious, on-the-go snack, also check out our Keto Fat Bombs, which include a tasty collagen boost in a delicious brownie-like cake bar!

Grass-Fed Whey Isolate Protein

There are multiple ways in which MariGold Grass-fed Whey Isolate Protein can promote healthy bones and aid in the prevention of osteoporosis.

  • Protein synthesis: Whey protein is a high-quality source of protein that contains all of the essential amino acids necessary for building and maintaining bone tissue. Consuming grass-fed whey isolate protein can provide the body with the necessary building blocks to promote protein synthesis and bone formation.
  • Calcium: Calcium is essential for bone health. Grass-fed whey isolate protein contains high levels of calcium, which is necessary for building and maintaining strong bones. 
  • Anti-inflammatory properties: Grass-fed whey protein, with its anti-inflammatory properties, may help prevent the development of osteoporosis by combatting chronic inflammation. The omega-3 fatty acids and conjugated linoleic acid (CLA) found in grass-fed whey protein can play a crucial role in reducing inflammation and improving overall bone health.

MariGold Whey Isolate Protein is cold processed and micro filtered, leaving it UNDENATURED and incredibly creamy. Then it’s INSTANTIZED, with choline rich sunflower lecithin (also a brain-boosting nutrient), so it mixes easily into your favorite recipes or shakes.

It comes in a variety of flavors, and can also be found in our Grass-Fed Protein Bars! Our Protein Bars are a great, on-the-go, easy-to-grab snack option for a quick protein boost.

If you’re a coffee lover, be sure to check out our High Protein Coffees that include either Collagen Peptides or Whey Isolate Protein. It’s the perfect way to give your bones a nutrient boost first thing in the morning to start your day off the right way.

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How are my Protein Bars Shipped?

MariGold Protein Bars
For destinations within the contiguous U.S. – orders totaling $75 or more (before tax) ship free.

Orders below $75 ship for $9.99 (2-5 Day Priority Shipping).

Your MariGold Protein Bars will be shipped with ice and super chilled before being sent to you. We also make every bar to order so they’re incredibly fresh when they are shipped.

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