![\"Best](\"https:\/\/blueheronhealthnews.com\/site\/wp-content\/uploads\/2025\/08\/Weight-Training-12190598-1.jpg\")
Exercise is one of the best thing you can do to fight off Osteoporosis.<\/p>\nExercise is one of the best thing you can do to fight off Osteoporosis.<\/p>\n
But how does exercise strengthen your bones.<\/p>\n
And what\u2019s the best exercises for your bones.<\/p>\n
That\u2019s what researchers from the Aging Convergence Research Group wanted to understand.<\/p>\n
They published their stunish results in Nature Communications<\/em>.<\/p>\n The researchers focused on a signaling protein called cardiotrophin-like cytokine factor 1 (CLCF1), which your muscles release during exercise.<\/p>\n The team studied both people and mice. <\/p>\n In the human part, they recruited young and older adults and tested their blood for CLCF1 before and after different types of exercise. <\/p>\n The younger group did resistance and high-intensity interval training. <\/p>\n The older group did aerobic exercise (like treadmill walking) and a 12-week strength program with weights.<\/p>\n At the same time, researchers gave some aging mice injections of the CLCF1 protein to see how their bones responded.<\/p>\n Others had their CLCF1 blocked so scientists could see what happened without it.<\/p>\n Here\u2019s what they found:<\/p>\n 2.\tPhysically active young adults had higher baseline levels of CLCF1 than inactive ones.<\/p>\n 3.\tOlder adults doing treadmill walking didn\u2019t see a boost in CLCF1, even after several weeks.<\/p>\n 4.\tHowever, older adults who engaged in strength training three times a week for 12 weeks demonstrated even more significant increase in CLCF1.<\/p>\n 5.\tMice that got CLCF1 injections had stronger, denser bones, even without exercise.<\/p>\n 6.\tCLCF1 works by slowing down bone-destroying cells and boosting bone-building cells.<\/p>\n 7.\tWhen researchers blocked CLCF1, those benefits vanished.<\/p>\n 8.\tOlder mice (like older people) didn\u2019t release much CLCF1 during aerobic activity due to a missing helper protein needed to secrete it.\n<\/dd>\n<\/dl>\n So, that settles it: if you’re over 50, weight training is one of the most effective things you can do to strengthen your bones. Add moves like squats, lunges, push-ups, sit-ups, and lifting weights to your weekly routine to put this natural bone-builder to work.<\/p>\n\n
\nIt tells your muscles to release CLCF1, and CLCF1 tells your body to build bone.<\/p>\n