Just like muscles, bones are living tissues that reacts to exercise by growing stronger.
Young women and men who exercise regularly achieve maximum bone density and strength than those who do not.
For most people, bone mass can keep growing until the late 20s. After that point, we might start lose some bone density.
Women and men older than 20 can help stop bone loss with proper exercise.
Exercising can also help keep muscle strength, coordination, and balance, which assists to prevent falls and related fractures.
This is especially important for older adults and people who have diagnosed with osteoporosis.
In this article, you’ll discover which type of exercise contributes to building strong bones?
Lack Of Physical Activity Is A Primary Risk Agent For Bone Loss!
There is logical evidence that being physically active contributes to a greater peak bone mass.
Exercise plays an essential role in building and maintaining bone mass as well as muscle strength.
Apart from this, it also contributes and enables you to:
- Adjust your posture.
- Improve your mood.
- Enhance your muscle strength.
- Perform daily jobs and activities.
- Release or reduce your pain levels.
- Sustain your balance and coordination.
which type of exercise contributes to building strong bones?
The combination of weight-bearing, strength, and flexibility exercises is the most effective for increasing or maintaining bone mass.
Additional exercises like swimming and bicycling can assist in building and maintaining powerful muscles and have those great cardiovascular benefits, but they are not the safest way to exercise your bones.
Weight-bearing represents any activity you do on your feet that pulls your bones and muscles against gravity.
When your feet and legs support your body weight, it places more pressure on your bones, making your bones work harder.
These can be high- or low-affected and regarded as less likely to cause fractures.
Examples of weight-bearing exercise include:
- Stair climbing.
Higher impact exercises increase the density and give more bone-strengthening benefits.
But, people who have diagnosed with low bone mass should speak to their doctors about the physical activity that would be best for them.
Strength exercises add resistance to movements to make muscles work harder and, over time, grow stronger.
The most basic strength training methods include using weight machines, or doing exercises that use your body weight.
Although, this resistance exercises concentrate on increasing muscle mass, they also place stress on bones which help them get stronger.
They supply injury prevention by developing flexible joints.
Examples of flexibility exercises for inhibiting osteoporosis involve yoga, Pilates, Tai Chi, and regular stretches.
Non-impact exercises, such as yoga or Tai Chi, are not as efficient at strengthening bone but give significant flexibility and balance benefits.
Non-weight-bearing exercises, such as swimming and cycling, do not improve bone mass but are excellent options to strengthen your heart and lungs which will benefit your overall health.
Exercise tips For Strong Bones
If you have health provisions–such as heart trouble, high blood pressure, obesity, or diabetes–or if you are age 40 or older, you should always check with your doctor before you start any regular exercise program.
Research suggest that the optimal aim is at least 30 minutes of daily physical activity.
While starting an exercise routine, you may have some tissue soreness and discomfort at the start, but this should not be uncomfortable or last more than 48 hours.
If it does, you may have worked too hard and you should relax your body.
Pause exercising if you have any chest pain or discomfort and consult your doctor before your next exercise session.
If you have osteoporosis, ask your doctor which exercises are safe for you.
You should avoid high-affected exercise to lower the risk of fracturing a bone. Also, protect your spine by bypassing exercises or activities that flex, bend, or twist it.
A good idea is to speak with an exercise specialist to determine the proper progression of activity, how to stretch and strengthen muscles safely, and how to improve your posture.
exercise and osteoporosis
Remember, exercise is only one component of an osteoporosis prevention or treatment program.
Like a diet rich in calcium and vitamin D, exercise benefits strength bones at any age.
But usually, exercise and diet may not be enough to stop bone loss induced by medical conditions or any other lifestyle preferences.
It is crucial to speak to your doctor about your bone health.
They’ll give you a better understanding of what osteoporosis is all about, and what kind of medicines might help keep your bones strong.
And most importantly, which type of exercise contributes the most to building strong bones in case you’re diagnosed with a low bone mass.