Exercising for Better Bone Health

When we think of the main benefits of exercise, we usually think of weight loss or muscle and strength gain as the main benefits to focus on. An often overlooked but very important benefit of regular exercise is increased bone health.

Bones give us structural support, enable us to move, protects our internal organs and stores minerals. Strong, healthy bones are an essential part of overall health and wellness.

Bone is continually being broken down and re-built based on a few factors including stress from loads, nutrition, hormones and nutrient needs. If there is a balance in this process, then bone mass is maintained but as we age, bone reformation slows and the breakdown starts to outpace the rebuilding of new bone causing bone loss.

Some of the contributing factors to increased bone loss are physical inactivity, calcium and vitamin D deficiency and hormonal changes, especially in women after menopause. If nothing is done to maintain bone density, over time this can lead to osteoporosis and an increased risk of fractures.

One of the best ways to combat bone loss as we age is through regular exercise. Exercise provides the mechanical stress that stimulates bone growth. Strength training specifically will give you the best results for increasing bone health. Using a challenging resistance for between 8 and 12 repetitions for 2 to 3 sets during your exercises will ensure that you are getting the right stress on the bone structure to stimulate bone growth.

Other activities that involve jumping or skipping can also help to improve bone density but may not be safe for those who have already have osteoporosis due to the high impact on the bones. Some safer alternatives would be low impact, weight bearing exercise such as walking or stairclimbing.

The bottom line is to keep your bones strong and healthy, be sure to incorporate strength training into your weekly routine at least 2 to 3 times per week along with other activities that keep you moving on a regular basis!