Exercise can improve your physical and mental health, as well as your overall health and longevity. But did you know that exercise can help boost bone density and overall bone health? Bone density improvements are likely to follow whether you incorporate cardio or strength training into your activity. Not all exercises are created equal when it comes to strengthening strong bones or avoiding osteoporosis or bone mineral loss. This is true not only for casual gym attendees but also for professional athletes. A mix of exercise and nutrition is essential for increasing bone intensity. This article will inform you on what you should know about exercise and bone density.
Bone Growth Factors
Exercise and bone density go together, and studies have confirmed the link. In these studies, three aspects of exercise have the most significant impact on bone mass density (BMD). These include muscular strain magnitude, pace, and frequency.
Aspects Influencing Bone Mass Density
- The level of muscle strain exerted by an exercise: Weightlifting and gymnastics fall under this category due to the amount of force applied to muscles and bones.
- The amount of muscle strain exerted by an exercise reveals how quickly repetitive, high-impact workouts like tennis or plyometrics are completed.
- The frequency with which muscle strains occur: Running is an excellent example of this because the impact on muscles is repetitive and continues for an extended length of time.
Although the researchers did not determine which of the three elements is the most relevant, they determined that increased density can be attained with as little as 12 to 20 minutes of weight-bearing exercise performed three times per week.
The Influence of Exercise
While it is reasonable to believe that any workout that produces significant, repetitive stress on a bone is equally healthy, this is not always the case. According to Brigham Young University research, one activity may be more beneficial than all others: leaping. After 16 weeks, the study team discovered that jumping 10 to 20 times per day with 30-second breaks significantly enhanced hip bone mass density (BMD) in women aged 25 to 50. Increases in bone density were directly proportional to the quantity of exercise undertaken. Jumping 20 times twice a day led to 75 percent more BMD than jumping 10 times twice daily, according to the researchers. While running improved BMD significantly, it was substantially less than that seen with leaping. This conclusion implies that leaping should be included in every fitness regimen, including low-impact exercises such as cycling, swimming, and jogging.
Bone Degeneration
Although the direct effects of physical activity on bone density, not every sport or exercise activity is associated with increased BMD. For example, running is associated with higher BMD than low-impact exercises such as cycling due to the direct stress it puts on the legs and hips. Elite-level cyclists seem more prone to bone loss than their running counterparts. Cycling is a low-impact sport that does not require weight-bearing movement. This indicates that bikers may lose bone density when completing high-intensity workouts. Aside from the lack of direct bone stress, some specialists believe calcium loss in sweat also plays a role. Endurance activities, in and of themselves, may increase bone loss because more calories are burnt than ingested. This study implies that more effort may be required to add weight training into endurance athletes’ training programs.
Activity advantages can be noticed at any age and with as little as two to three days of exercise each week. Resistance training can promote or maintain BMD in weight-bearing bones in older women who may not be able to jump or run. The power of muscle pulling against bone appears to be sufficient to encourage bone growth even when the actual load put on the bone is moderate. Building and keeping bone density becomes increasingly crucial as we age. Resistance exercise is the most effective in boosting muscle and bone mass in older people.
Exercises to Increase BMD
- Plyometrics
- Body weight and weight training exercises
- Jump roping
- Running
- Hiking
- Tennis
- High-impact aerobics
Nutrition
Developing or sustaining bone mass demands more than just weight-bearing activity; proper nutrition is also essential. After 30, you can’t manufacture bone as quickly and efficiently as you used to. To keep your bones strong, ensure that you’re getting enough calcium and vitamin D in your diet. This is especially important if you are prone to osteoporosis. Calcium is essential to bone formation, and vitamin D aids in calcium absorption. Adults should consume 1,000 milligrams (mg) of calcium and 600 international units (IU) of vitamin D per day, preferably from dietary sources, to maintain bone health. Women over the age of 50 and males over the age of 70 should up their daily calcium intake to 1,200 milligrams. In addition, men and women over 70 should consume at least 800 IU of vitamin D daily. Some osteoporosis specialists advise 800 to 1,200 IU of vitamin D each day.
Consult a Physician
If you are unable to satisfy your daily vitamin D and calcium requirements, consult a healthcare specialist. They can perform a blood test to identify if you are deficient and give supplement suggestions, or they can connect you with a qualified dietician. Furthermore, if you have osteoporosis or are experiencing bone loss, consult with your doctor before beginning a new workout regimen or fitness program. You want to make sure that you are not only safe but that you take extra steps to avoid falls, which could result in bone breaks or fractures.
Kim’s Final Thoughts…
Developing strong bones is essential for general health and lifespan. Weight-bearing workouts and strength training can help you achieve this. These workouts will not only enhance your fitness but may help reduce your risk of osteoporosis. Experiment with weight-bearing sports such as hiking, backpacking, and tennis, or consult with a personal trainer to develop a resistance training regimen. Add these activities gradually, and remember to consult with a healthcare physician before starting a new workout plan. This is especially crucial if you have bone loss and are prone to breaks or fractures if you fall.
