Build Stronger Bones for a Healthier Life
Build Stronger Bones for a Healthier Life!
November 2024 is Osteoporosis Awareness Month
Maintaining good bone density is crucial for a high quality of life, especially in our later years. Low bone density increases the risk of fractures, particularly at the hip, which can have devastating consequences.
The Importance of Bone Density
As children, we lay down the foundation for strong bones, reaching peak bone density in our 20s. As we age, we naturally lose bone density, muscle mass, and strength. For women, estrogen plays a key role. During menopause, estrogen loss accelerates bone breakdown, increasing the risk of osteopenia, then osteoporosis.
Exercise: The Key to Stronger Bones
Fortunately, exercise and nutrition have a huge impact on maintaining strong bones. According to Wolff's Law, bones adapt to mechanical stress, re-modeling and strengthening in response to loading.
Best Exercises for Bone Density
- Weightlifting: Proven to improve bone mineral density and muscle mass.
- Plyometric movements: Explosive exercises like jumping, hopping, and skipping stimulate bone growth.
Why Strength Training is Essential
- Site-specific stress: Bones adapt to stress at specific sites, making strength training more impactful than other exercise (such as running) for increasing bone density.
- Tensile and compressive forces: Strength training activates tendons, pulling on bones and stimulating growth.
Risks and Rewards
While strength training and jumping carry risks, working with a health and fitness professional can minimize these. Systemized programming and progressive overload with proper technique can ensure safe and effective progress.
Tips for Building Stronger Bones
- Start early: Prioritize movement in early years; climbing, sports, jumping. The more movement variability you can introduce at a young age the better.
- Functional movement: Focus on exercises like deadlifts, squats, and farmer carries
- Nutrition: Consume calcium, vitamin D, and adequate protein
- Progressive loading: Once you have mastered technique, gradually increase weight and intensity
- Add jumping or more explosive movements
Additional Resources
- Assess your baseline with a Dexa Scan (https://www.bodycomp.ca/)
- Consult with a health and fitness professional to develop a personalized program.
- Explore low-impact strength training options, such as bodyweight exercises or resistance bands.
Sources:
11 Ways to Improve Bone Density: Medical News Today
The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients
The Impact of Running on Bone Health: Understanding the Science Behind It