Muscle mass and strength training essential for bone health

Maintaining muscle mass is essential for bone health and longevity, particularly as individuals begin to lose muscle after age 30. Nutritionist Sandra Moñino emphasizes that muscle mass protects bones by exerting tension during strength exercises, which stimulates and maintains bone mineral density. Research, such as a study in the Journal of Orthopaedic Surgery and Research, indicates that resistance training can increase bone density in the hips, femur, and lumbar spine, especially in postmenopausal women.

To preserve muscle, experts recommend two to three strength training sessions per week and a diet rich in protein, including eggs, fish, legumes, and lean meats. Additionally, adequate intake of calcium and vitamin D is vital for bone health.

Complementing strength training with disciplines like yoga can further enhance physical condition by improving mobility, balance, and coordination. Fitness expert Marcos Vázquez notes that while yoga provides global body benefits, it does not replace the specific stimulus required for muscle strength, making a combination of both highly effective for overall health.