Exercise for Bone Health
It is easy to forget about skeletal health when you are young, especially if you never break a bone. However, a huge proportion of people experience bone disease in later ages, with 1 in 3 women and 1 in 5 men over the age of 50 diagnosed with osteoporosis. We all know that exercise is good for us, along with eating healthy, getting enough sleep and hydrating. Something that not everyone knows is that there are specific types of exercise that are particularly beneficial for growing and maintaining a healthy skeleton.
There are three components that reduce the risk of bone fracture: 1) Healthy Bone Tissue, 2) Strong Muscles, and 3) Good Balance. Thus, there are three types of exercises that can strengthen those areas of your body.
Bone tissue is mechanosensitive; cells within bone sense mechanical stimulation, like exercise, and respond by creating new, better bone. Not every kind of exercise stimulates these cells though…exercise with a more rapid tempo or frequency results in larger cellular response. This means things like jumping jacks, stair running, and high knees. The more impacts you can fit into a second, the better (within reason at least)!
For muscles, resistance training with weights helps them become stronger. And because muscle and bone are connected, these exercises help make bone stronger as well! Resistance training can use free weights, resistance bands, and even bodyweight to be effective.
Last, but not least, balance is an underappreciated component of a healthy body and skeleton. Balance keeps us from falling, if you never fall, you probably won’t fracture a bone! Balance allows us to react to uneven surfaces and rapid changes in our environment like a wind gust or a slippery doormat. Core exercises can strengthen your balance, especially things like Bird Dogs, Planks, and Bridges. Meditative activities like yoga and Tai Chi also contribute to balance and mobility. Finally, active balance exercises are easy to add into any workout: step-ups, lunges, and balance boards all support balance training while in motion.
People do cardio for heart health. They play sudoku for brain health. They don’t smoke for lung health. Let’s normalize adding skeletal health exercises to our normal routines! And one important note: the earlier you start the better. Children with developing skeletons are able to impact the size and density of bone more easily than adults, so if you have kids, make sure they get plenty of active time during the day. Think about your skeleton now and your future self will thank you!