MoveWell Health and Fitness


Why exercise is good for your bones

There are many reasons to work out.  People talk a lot about how exercising regularly can help your heart and lungs work better, make you stronger, and keep you at a healthy weight. Many hail it as an activity that can prevent diseases like diabetes and heart disease, which of course are all correct!

We can’t, however, forget about our bones.  How many people think about working out to strengthen their bones or keep them from breaking? There are many explanations for why strong bones are essential. 

Bones form the frame of our bodies, but they also do important things like protecting vital organs, making blood cells, and storing minerals. Fractures caused by bones that aren’t healthy can cause a lot of pain and make it hard to do daily activities.

Yes, eating right and getting enough Vitamin D And Calcium are essential parts of good bone strength. Exercise, specifically lifting weights, is also a crucial part of building and keeping solid bones.

Our bones go through a process called remodeling throughout our lives, in which old bone is taken out, and new bone grows in its place. Bones have cells called osteoclasts that break down bone and osteoblasts that build bone. 

This process is essential to maintaining calcium homeostasis, shaping the skeleton during growth, and fixing damage caused by daily stress. When the right amount of force is applied, the bones thicken where they are stressed the most. 

Aging, not getting enough nutrients, taking certain medicines, and getting sick work against bone health. It is vital to take care of the things that can be changed to help weak bones grow and break down less.

So, when should we start to think about how healthy our bones are?

Well, bone growth happens most quickly in young children and early teens. More than 90% of peak bone mass is reached by age 18. For women it’s more like 100%!

Peak bone mass is the highest bone density that we will achieve in our lifetime. 

Our peak bone mass can be affected by genetics, nutrition, hormones, and how much you move around. So, when we are 18, and in our early 20s, we have the densest bones, we will ever have. As we get older, the rate at which bones form slows down and the rate at which bones break down speeds up.

It is essential to promote exercise and healthy diet habits to ensure that children and teens develop the most bone mass possible at their peak. This is especially important with young / adolescent women. Unfortunately, young women are subject to great stressors on how they look. Social media, popular magazines and peer pressure are all working against young women telling them they have to fit a certain dress size or mold. This causes eating disorders and they do not eat the required amount of nutrients to supply the growth of their bones. Leaving them in a very vulnerable position for later in life.

As pre-menopausal women age, it becomes more critical to keep the bone density they had when they were younger. Estrogen is vital for women’s bone health. It is good for bones because it stops cells called osteoclasts from breaking down bone. When a lady goes through menopause, her estrogen levels drop. This changes the balance of bone turnover, so more bone is lost than is made. This change makes the structure weaker, lowers bone mass, and leads to osteoporosis. 

Adults can also keep their bones strong and slow or stop bone loss by doing weight-bearing exercises regularly,

The danger

Osteoporosis is the most prevalent bone disease that both men and women get. It is marked by low bone mass and changes to the typical structure of the bones, which makes them more likely to break. It is widely known as an aging disease; however, the reality is, it’s a disease which potentially is caused from peoples eating habits as teenagers and young adults!

This is scary because the elderly individual may already be more likely to fall because of other health problems or lack of exercise. One shocking fact is that one in two Caucasian women will break a bone because of osteoporosis in their lifetime. 

Science shows how important it is to take steps to help kids reach their peak bone mass at an early age and keep them from losing bone mass and falling as adults.

Even though osteoporosis can be passed down through genes, it can be prevented and treated, especially if it is caught early. As a first step in preventing and treating lousy bone health, young people should be encouraged to eat enough nutrient rich food. Then, as we age, we should reduce inactivity, drinking too much alcohol or coffee, and having low Vitamin D and Calcium levels. Smoking is also linked to causing poor bone health.

The general advice for preventing osteoporosis through exercise is regularly doing weight-bearing and muscle-strengthening activities. This will stop bones from breaking down and reduce the risk of fractures and falls. Our bones react to the heavy loads placed on them when lifting weights. Science tells us it’s the compressive load our bones are subject to during resistance training that helps with bone regeneration.

Weight-bearing exercises are those in which the feet and legs support the body’s weight while the muscles contract against gravity. Walking, jogging, jumping, doing Thai Chi, and dancing are excellent examples are all great ways to keep fit and healthy, 

lifting weights or doing other forms of resistance training provide the best situation for bone health. Some examples are resistance training with dumbbells or barbells, or using weight machines or resistance bands. There is plenty of research that looks at the link between resistance training and bone mineral density found people aged 65 and over. 

This is good news, and it supports the idea that specific exercises might be able to stop the average bone loss that comes with age in adults and improve their strength, posture, and balance.

The Best Ways to Work Out Your Bones

We know that physical activity is important for our bones and for our overall health. But which exercises are the best, and how often should they be done? 

The answer to this question will depend on the person’s age, cardiovascular fitness, and any other health problems they may have. There are general rules that say how much exercise children and adults should do. For example, kids and teens build strong bones by running and jumping as part of their daily exercise. Basically, remaining active!

Women of all ages should also do weight-bearing workouts and resistance exercises to keep their bones healthy. Additionally, you may need add some higher-impact activities like jumping, jump rope, and plyometrics, which have been linked to more significant improvements in bone mineral mass when done regularly.

Due to a faster rate of bone breakdown, basic exercise has less of an effect on bone growth in women who have gone through menopause. There is evidence that postmenopausal women can improve bone density and prevent falls by participating in regular controlled resistance and weight-lifting exercises.

Especially for older people, the type, intensity, and frequency of exercise need to be tailored to each person’s age group, fitness level, and medical history. Before starting a robust exercise program, you should have your doctor check you out and give you the all-clear.

It is essential to consult a competent personal trainer to guide you in this case. They are professional fitness instructors, and they know how to slowly but surely incorporate the proper exercise expressly for you.

It is crucial for teens and young people to reach a high peak bone mass and keep their bones healthy as they get older. This can be done by getting rid of things that weaken bones and doing regular weight-bearing and strength exercises.