The MVP (Most Valuable Partner) in your quest to lose weight and keep it off isn’t a magic pill but good weight-bearing exercises. Yes, some medical breakthroughs can help you shed pounds quickly, but weight-bearing exercises— physical activities where you work against gravity while standing or holding weights—are still needed to maintain the weight loss and keep your body strong. The health benefits of weight-bearing exercise are undeniable.
The exercises, which include walking, jogging, dancing, planks, lunges, and squats, work directly on bones in the legs, hips, and lower spine to slow bone loss and offer the following benefits:
Muscle strength
These exercises help build and maintain muscle strength, which is essential for overall physical function and preventing injuries, showcasing the health benefits of weight-bearing exercise.
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Balance and coordination
By challenging your body’s balance and coordination, weight-bearing exercises can improve your stability and reduce the risk of falls, illustrating more health benefits of weight-bearing exercise.
Cardiovascular health
Many weight-bearing exercises improve heart health, lower blood pressure, and reduce the risk of heart disease.
Bone health
Weight-bearing exercises can help strengthen bone density, reduce the risk of osteoporosis, and prevent bone loss as you age. The health benefits of weight-bearing exercise include supporting strong bones as you grow older.
Remember that, as we get older, diminished bone density can lead to osteoporosis. The National Council on Aging finds that although Black women have a lower prevalence of osteoporosis overall, we experience worse outcomes after fractures caused by osteoporosis.
If we have lupus or sickle cell anemia, we are more likely to have a higher osteoporosis risk.
Ready to incorporate these exercises into your routine? Our fitness experts help you get into action:
The ultimate combo
DC-based certified personal trainer David Franklin reminds us that exercise is essential for strength, mobility, flexibility, and balance. Exercise cannot undo a bad diet. Too much exercise can increase one’s appetite and lead to overeating.
“When you lose weight, you lose muscle and fat. That is why you want to exercise while you are losing weight, Franklin explains”
While weight-bearing exercises benefit everyone, their impact can vary depending on age, body type, and health status. Women of color, for example, may experience more serious consequences from fractures, making bone-strengthening activities essential. Exercises like walking, lunges, and dancing improve strength, balance, and cardiovascular health. With over 1,000 activities—from occupations and housework to sports—you can track everything you do throughout the day in The Difference app, helping you maintain long-term wellness customized to your body’s needs.
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