Fit Fact: Exercise is a Must for Strong Bones
Unfortunately, that isn't always the case. Brittle bones or osteoporosis can happen to any of us, particularly postmenopausal women, but it's something we can stay ahead of with a little something I like to call exercise.
Not just any exercise will do the job, though. A recent study found that weight bearing exercise is the key to building strong bones. That means activities in which the body works against gravity like walking, jogging, lifting weights climbing stairs or playing tennis.
What it also means is that, while non-weight bearing exercises, like cycling or swimming, are good for you, they don't always help your bones. Another study published in Medicine and Science in Sports and Exercise suggests competitive cyclists have lower bone mineral density than untrained people due to the fact that cycling isn't a weight bearing exercise.
If weight bearing is good, high impact exercise is even better. Activities that involve jumping offer greater strain magnitudes, rates, and frequencies - all fancy terms for the forces we put on our bones that, in turn, make them grow stronger.
Does that mean you have to run every day or jump up and down during your workouts if that's not your thing? Not necessarily because, don't forget, strength training is one of those activities that can make your bones stronger. Just something to think about if you needed another reason to pick up some dumbbells.
Sources:
Smathers, AM, et al. Bone density comparisons in male competitive road cyclists and untrained controls. Med Sci Sports Exerc. 2009 Feb;41(2):290-6
Manske, Sarah L, et al.Bone Health: Part 2, Physical Activity. Sports Health: A Multidisciplinary Approach, July 2009 vol. 1 no. 4.
Comments
how many times have i heard the” i’m getting too old” or ” i don’t want to bulk up with heavy weights” from misinformed women. Providing they do not hurt themselves, the long term benfits of strength training not only for strong bones but for those muscles supporting and/or providing cushion for those bones. people tend to avoid legs exercise due to slight knee discomfort which in turn makes the muscles weaker thus making the joint bear more weight.
At age 61, I know intellectually that strength training is important. Every week I set the very achievable goal of 10 minutes a day four days a week, but have yet to reach it. My walking goal of 300 minutes a week has been easier to reach, because it just seems like more fun. Our dog serves as a walking motivation. I’d love a good motivation for strength training — besides the fear of osteoporosis.
This one came at the right time because I tried to play hopscotch on a hill the other day and my foot has been sore ever since. I am 44 and have been diagnosed with Osteopenia..borderline Osteoporosis. I was just reading on what to do to try to get a handle on it and read the same thing you said today. I do walk quite a bit which is probably why I didn’t sprain my foot instead of just bruising it a bit. It’s been a week and is starting to feel a bit better.
GOOD INFORMATION ASI GO TO ZIM I NEVER COME TO KNOW ABOUT ALL THESE FACTORS ABOUR WEIGHT LIFTING.THUMS UP GUYS
THANKS
Another bad stat? How can a cyclist have lower bone density than a couch potato? We need a clarification on that one.
http://www.ms-se.com/pt/re/msse/abstract.00005768-200902000-00005.htm;jsessionid=KhNTJJKYn0yQ5nWMQxkDQ9BTrnHHZzNzQ25NvXKZ7X4T6GYqCnys!-847254088!181195628!8091!-1?index=1&database=ppvovft&results=1&count=10&searchid=1&nav=search
Low bone mineral density (BMD) has been documented in endurance-trained runners; however, the bone status of cyclists is unclear.
Mmmm, now I’m really confused.
I was suprised to read that high impact exercise is beneficial…..NOT!!! A properly conducted weight training program leaves high impact activity aboslutely unnecessary. High impact activities can lead to connective tissue strains and hairline fractures. the best bone density improving exercise is partial movements with heavy weight in a power rack…….undisputable.
Mike
Not only is a good workout program a way to stop the onset of osteoporosis, but calcium or calcium/magnesium supplements can help.
After the mid-30s the body begins losing bone mass. Peak bone mass occurs at age 18 for women and 20 for men.
Bone density is 80% heredity and 20% life style. I can’t do much about the hereditary, but I can certainly take care of the life style. The prescribed recipe for maintaining bone density is strength training and keeping daily minimum requirements of calcium and vitamin-D.
If you’re like me, I thought osteoporosis was an old folk’s disease – wait a minute, I’m over 60. The onset is potentially at a much younger age. Apparently the time to get into eating healthy and an exercise program is upon getting that first full-time job, especially if it’s sitting in front of a computer all day. If you’re already doing these things even earlier, more power to you.
I’ve been doing upper body exercises going on 3 yrs now. I’ve just added 15 lb dumbbells to my routine, previous max was 10 lbs.
The strength and cardio training for me are to stay in peak fitness and minimize/slow down the aging process.