Peak bone mass is reached during early adulthood and this reserve is drawn from throughout later life. Engaging in weight-bearing and resistance exercise throughout adulthood is the single most important step in preventing bone deterioration. Activities such as power-walking, running, skipping and active sporting pursuits all decrease the risk of osteoporosis significantly. Research also suggests that resistance training done in a controlled environment such as a free weights or hydraulic resistance increases bone density. Due to the load placed on our bones, the body responds by creating stronger bone structure to cope. Of course there are other factors that play a role in the onset of osteoporosis such as diet, medications, alcohol and genetic factors. But exercise is one of the best proactive means to long-term bone health.
The main goals of exercise in the fight against osteoporosis are…
To conserve levels of bone strength – Exercise stimulates the process of fortifying bone density so not only does it reduce loss, it can increase bone density
To reduce the risk of falls resulting in fractures – Strength, posture and functional movement improved by exercise increases stability and reduces susceptibility and severity of falls.
Holistic Health – Benefits of regular exercise are many and varied, such as cardiovascular fitness (so you don’t get puffed walking up those stairs!), increased energy levels, self-esteem, mental alertness, reduction of illness, improved body shape and generally better quality of life.
Exercise can be divided up into three main categories.
Weight bearing exercises such as walking, running, skipping and aerobics are beneficial to low fracture risks. People with high fracture risks need to be more selective with their exercise choices.
Resistance training exercises can be done in the gym with weights and machines, or performed at home doing bodyweight exercises such as step-ups, chair squats, wall or floor push-ups or use of rubber tubing as resistance.
Core stability, flexibility and relaxation activities are aimed at increasing the strength and control of your muscles that help stabilize your spine and reduce the risk of falls. Yoga, tai chi and Pilates are excellent programs for this, as is the use of a swissball.
If you are at a high risk, avoid dynamic or explosive movements, trunk twisting or excessive bending and anything with a higher risk of falling. Also, individuals with previous or existing medical conditions may need their programs modified as some exercises maybe contra-indicated. It maybe a good idea to get a medical clearance from your doctor before beginning.
It’s never too late to start exercising towards stronger bones.
