How does exercise benefit your bone health?

The fact that exercise benefits your body is well-established. Regular exercise keeps your body in a good shape and enhances your physical development. It also shields you from several diseases and disorders such as diabetes and high blood pressure by boosting your immunity and improving your core strength.

It’s a proven fact that regular exercise improves cardiovascular endurance and enables you to maintain healthy weight. But what about our bones? Does exercise has any positive impact on our bones?

Studies have shown that regular and some specific exercises do help our bone to gain additional strength. Intake of proper nutrition including calcium and vitamin D is essential for bone health but along with it performing regular exercises boosts bone efficiency.

The process of bone remoulding happens throughout our life. In this process, the old bone is replaced by the new one. Osteoclasts are cells within the bone that breakdown the old bone while osteoblasts are the cells that build the new bone.  The key factor to note here is that if a specific amount of force is applied then bones thicken to a certain point and this enhances bone strength. However factors such as ageing and lack of nutrition deplete bone health. Hence, exercises are important to maintain bone strength.

At what age should we start working towards maintaining bone health?

Approximately 90% of the peak bone mass happens by the age of 18. As we move on with age, the bone breakdown process becomes severe while process of bone development decreases. Hence the bone density we have during our 20’s is the maximum in our life.

This is why adolescents and children must have proper diet and nutrition so that they enjoy better bone density in their lives. During adulthood having Estrogen in body is essential as it inhibits osteoclasts. At the same time weight bearing exercises lessen the bone breakdown and ensure effective bone density is maintained.

When the body removes more bones than it produces, a bone disease called Osteoporosis is caused which is very common. This disease disrupts normal bone architecture and increases chances of fracture. Shockingly, 1.5 million osteoporotic fractures occur every year in the USA and every second Caucasian woman suffers from an osteoporotic related fracture. This is why maintaining effective bone density during adulthood is critical.

Exercises to counter Osteoporosis

Regular exercises prevent the risk of osteoporosis and enhance body strength. It is seen that weight bearing exercises and muscle strengthening exercises are ideal for Osteoporosis.

Weight bearing exercises include jumping, jogging and even walking. In muscle training exercises, you can try lifting dumbbells and using resistance bands along performing yoga and Pilates. For enhanced results you can indulge in jump rope and plyometric exercises.

Which is the best exercise for you?

The answer to this question is a tricky one as the effectiveness of exercise depends on the individual performing it. Also factors such as the age of the individual, and his or her cardiovascular fitness should be taken into consideration before indulging in any form of exercise.

The best way to find the answer is to seek recommendations from your doctor as they know your condition. As discussed above generally exercises that push your muscle strength are good for strengthening bones.

Remember, the maximum bone density in body is achieved during adolescence and hence it is important to have proper intake of nutrition since an early age. The process of breakdown and formation of new bones is a regular one but with age it results in more bone breakdown. This process can cause serious bone diseases and the best way to prevent it is to indulge in exercises.