Low bone mass can be found in individuals of any age, and it is associated with premature aging, and bone fractures, along with compromised immunity. Your bone marrow, after all, is where your white blood cells are produced - think of them as your immune cells that protect you from viruses and other unwanted invaders.
In your 20s work toward building up that bone mass to sustain you for the decades. If you are in your 30s and beyond engage in weight training to keep aging, disease, and injury at bay. If not, you risk losing 1% of your bones mass every year!
Weight training has the benefit of releasing stress (not as cortisol thumping as cardio), regulating blood sugar, stimulating the lymph to release toxins within the system, and building muscle to help burn unwanted fat.
Gather those weights, and bands, use your own body as resistance, hell even grab those soup cans from your kitchen cabinet to get those reps in! You do not need to lift heavy weights to see a benefit, start small, and watch your form.
If you are dealing with an injury (and if budget permits), it may be worth searching locally for a personal trainer. Many personal trainers' rates begin at $40 an hour - but one appointment may be all you need to learn proper form and how to protect yourself from further injury.
If you are on a budget and want to work out from home, check these influencers out:
POPSUGAR Fitness (you can choose your workouts for free by time, level, and type)
WELL+GOOD How to Lift Weights At Home
Tracy Anderson Health Magzine Workouts
Huberman Lab Podcast, Dr. Andy Galpin: How to Build Strength, Muscle Size, and Endurance
Over time as your strength improves, increase reps and weights. If you are new to weight training, start with one day, and increase to 3-4 days a week. Aim for 30 minutes a session or space throughout the day. You got this!
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