Fighting the Onset of Osteoporosis with Exercise
When was the last time you had your bone density checked? Approximately 10 million people in the United States suffer from osteoporosis with another 44 million at risk of thinning bones, and many of them are only one bad fall away from tragedy. But we can all reduce our risk by adopting the right exercise regimen now. It turns out, this may be our best weapon against brittle bones.
Bones become thin and brittle when they can’t rebuild fast enough to keep up with old tissue absorption. Weight-bearing exercises, which prompt the bones to strengthen themselves to support more stress, can help. Hopping, skipping, hiking, climbing stairs and dancing are all great choices. Regular exercise can also help by slowing age-related vascular changes that hinder blood flow and contribute to bone degeneration. Let's go over the science and look at ways to use exercise to help prevent brittle bones.
Why Bones Become Thin
Our bones are in a constant state of remodeling, a process that takes place at the microscopic level. Cells called osteoclasts tunnel through the bones, absorbing old tissue and making room for new growth. Healthy bones grow new cells where they’re needed so that their structural integrity is always in balance.
Osteoporosis occurs when the bones can’t rebuild fast enough to keep up with the old tissue absorption. This leads to too many microscopic tunnels being left behind by the osteoclasts, which renders the bones weaker and more prone to fractures. The problem is more common than you might think: About 50% of women have experienced an osteoporosis-related fracture by the age of 65. That’s why it’s important for women of all ages to take charge of their bone health as early as possible.
How Exercise Helps
Our skeletons are far more active than they appear. When you perform weight-bearing exercises, the strain you put on your bones triggers the building of additional tissue. This helps to strengthen your bones so they can handle the additional stress in the future. Meta-analyses compiled by Australian researchers have shown that exercises that create impact, such as hopping and skipping, can be effective in improving bone mass.
Some other great weight-bearing exercises include:
- Hiking
- Jogging or running
- Climbing stairs
- Jumping rope
- Dancing
- Strength training/weight lifting
Talk to your doctor about safely starting a new weight-bearing exercise regimen, especially if you have any health concerns or you’ve already begun to suffer bone loss. You may need to modify your plan and start more slowly to avoid injury.
Our bones also require a healthy blood supply to grow and support themselves, and the larger the bone, the greater its dependence on good circulation. As we age, our vascular systems can become less effective, which can affect the circulation in our bones. Regular exercise can slow that progression by keeping the cardiovascular system as efficient as possible.
Your skeletal health is just one more reason to get out there and get moving. Osteoporosis is no joke; once that bone density is lost, it can be harder than ever to build new bone back. Keep your muscles and your bones strong and healthy by getting back on a steady exercise regimen. It could mean the difference between a nasty bruise and a broken hip.
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