What Are Bone Density?
Bone density refers to the amount of calcium and other minerals in your bones. Calcium plays a vital role in many bodily processes including muscle contraction, blood clotting, nerve conduction, bone growth and healing, blood pressure regulation and much more. Magnesium helps with bone health by maintaining healthy blood sugar levels. Phosphorous contributes to the formation of strong bones through its role as a building block for new bone cells. Zinc is essential for proper function of muscles, nerves and bones.
How Does Exercise Increase Bone Density?
Exercise increases bone density because it strengthens the bones. Stronger bones are less likely to break or fracture during normal use. A stronger skeleton means you have fewer fractures and a longer life span than someone who doesn’t exercise regularly. The benefits of exercising are not just physical; they also include improved mental well being, reduced risk of heart disease, diabetes and cancer.
The Benefits Of Exercising For Bone Health:
1) Increased bone strength: Stronger bones mean less chance of breaking or fracturing.
This reduces the chances of osteoporosis, which affects 1 in 5 women over age 50 and one in four men over age 60. Osteoporosis causes brittle bones that may shatter if hit hard enough.
2) Weight control: Being overweight puts more strain on your bones.
This contributes to the weakening of them over time. By burning excess calories, you’re preventing an increase in weight that would otherwise be harmful to your bones.
3) Improved flexibility: Stronger muscles help keep your bones well protected and aligned.
This reduces the risk of injury in day-to-day life. Improved flexibility also means you can enjoy greater movement without pain or discomfort.
4) Improved cardiovascular health: Strong heart and lung capacity improve oxygen flow throughout your body.
This reduces the chances of developing heart disease, which is a common threat to bones.
5) Improved brain function: Maintaining a healthy weight and regular exercise reduces the risk of type 2 diabetes, which causes damage to blood vessels in the brain.
A healthier circulatory system improves the brain’s ability to send and receive signals by promoting new nerve cell growth.
What Are The Benefits Of Resistance Training For Bone Density?
Resistance training is an intentional effort to strengthen the muscles and bones through exercise. It helps prevent normal, everyday injuries through an increase in bone strength. The stronger your bones are, the less likely they are to break due to a fall or injury.
Bone strengthening exercises should be incorporated into your usual routine. Your bones require regular exercise and activity to stay strong and healthy.
The National Osteoporosis Foundation recommends you choose a resistance training program that involves all of your body’s major muscle groups. This is the best way to help reduce your risk of falls and fractures due to osteoporosis.
What Are The Risks Of Not Exercising For Bone Density?
If you don’t exercise regularly, you’re already at a higher risk of developing osteoporosis because of a lack of bone-strengthening activity. When you stop exercising, your body begins losing muscle mass. Muscle tissue is an important aspect of bone health because it helps to protect them from breaking or fracturing. The most common risk of not exercising is that those who stop are more likely to experience bone fractures due to weak, brittle bones. This is especially true for the elderly.
Why Is Regular Exercise Important For Osteoporosis?
Weight-bearing exercise is an important part of preventing osteoporosis because it increases bone density. This helps to keep bones strong and more resistant to fractures. The ideal form of exercise for maintaining good bone health would include weight-bearing exercises such as running, hiking, brisk walking or jumping rope.
These exercises place a greater amount of force on your bones, prompting them to strengthen and harden over time. By regularly engaging in these activities, you’re helping to decrease your chances of developing osteoporosis later in life.
What Other Lifestyle Changes Should I Consider To Prevent Osteoporosis?
1) Maintain A Healthy Body Weight: Being overweight or obese increases the strain your body places on your bones and makes them more susceptible to fractures and breaks.
The best way to ensure you’re at an ideal weight is to regularly consult your doctor or a dietitian to create a balanced diet plan.
2) Avoid Smoking: Like obesity, smoking has damaging effects on the lungs, heart and blood vessels.
It causes an increase in the chances of developing heart disease, which can lead to a greater risk of bone fractures. Quitting smoking will improve the circulation of blood through the body, and help decrease the chances of developing osteoporosis.
3) Maintain A Balanced Diet: Eating a well-balanced diet rich in calcium and vitamin D is an important part of preventing osteoporosis.
If you struggle to get enough calcium in your diet, there are many food supplements and beverages available that contain high levels of these nutrients. It’s best if you try to get as much calcium as you can from your diet first before turning to supplements.
Dairy products such as milk and cheese contain high levels of calcium, so try to incorporate more of these into your daily meals.
4) Stay Physically Active: As mentioned earlier, regular exercise can go a long way in helping to prevent osteoporosis.
Try to find enjoyable activities that you can do on a regular basis. Walking is one of the best exercises for bone strengthening because it’s low-impact.
Swimming and dancing are also great options that will help to improve your bone health.
5) Get Yourself Tested: Osteoporosis cannot currently be detected through symptoms.
The only way to know if you have early onset osteoporosis is to undergo a bone density test with your doctor. This test involves having a standard X-ray taken of your spine and hip region.
The results will let you know whether or not you’re at risk.
Osteoporosis Prevention Tips Summary
Maintain a healthy body weight.
Eat a well-balanced diet rich in calcium.
Make physical activity a regular part of your daily routine.
Get yourself tested to see if you’re at risk.
Try out these osteoporosis prevention tips to keep your bones healthy for many years to come. If you’re suffering from osteoporosis or believe that you’re at risk of developing it, talk to your doctor about the best way to manage your condition and prevent further damage.
Sources & references used in this article:
Exercise and Osteoporosis: How to Strengthen Weak Bones by C Woolston – HealthDay: Exercise & Fitness Health …, 2017 – consumer.healthday.com
The core program: fifteen minutes a day that can change your life by P Brill, GS Couzens – 2008 – books.google.com
Who Knew That Vacuuming Helps To Strengthen Bones? by C Woolston – nycnewswire.com
Framework: Your 7-step program for healthy muscles, bones, and joints by NA DiNubile, W Patrick – 2005 – books.google.com
Workout & Worship: 8 Steps to Physical & Spiritual Health by LM Boatmon – 2009 – books.google.com
Balance training: Stability workouts for core strength and a sculpted body by K Karter – 2007 – books.google.com
Do you plan your life around your fitness schedule? You could be addicted to exercise by K van de Ven, O Corazza – The Conversation, 2019 – rune.une.edu.au