Creating Strong Bones

Creating strong bones is important forosteoporosis prevention. Osteoporosis is a condition that results in loss of bone mass and strength. 

This condition is experienced most commonly be women that have passed through menopause. After menopause, women tend to have a fluctuation of hormones and decreasedcalcium intake

Exercises

Many studies continue to show that moderate exercise helps prevent chronic illnesses such as diabetes and heart disease. 

Exercise helps strengthen the skeleton. Exercise is also the single best strategy to prevent fragility fracture. 

Also, bone formation is stimulated by the mechanical forces exercise creates. 

Creating Strong Bones

Creating Strong Bones with Resistance Training

Types of exercise that strengthen bones... 

  • running


  • jogging


  • jumping


  • yoga


  • weight bearing exercise


  • hiking


  • climbing stairs


  • dancing


Studies show that performing weight bearing exercises at least three days a week helps avoid bone loss and weakness caused by osteoporosis

This includes dancing, jogging, hiking, climbing stairs and lifting light weights. 

Muscles work to help bones grow 

When you exercise, the force of your muscles helps promote bone growth. 

The more you use your muscles, the more this stimulates bone remodeling and bone formation. 

This is especially true for athletes. A recent study showed that volleyball players have a remarkably high bone density in the hip and spine regions, and high bone density in their arms and legs. 

Studies also show that women with the lowest bone mineral density tend to show the greatest response to exercise. 


Sedentary Lifestyle

Lack of exercise and immobility will reduce bone density, strength, and fitness. 

Advances in technology and many of factors are leading Americans to be less physically active. 

Our daily activities are becoming less physically demanding as technology replaces physical activities. 

The people that are greatest at risk for depression, disease, and an early death are people that are completely sedentary. 

For creating strong bones, consider the following 4 types of exercise... 

  • Aerobic. Walking is a great aerobic exercise that stimulates the leg and hip bones by the impact of the feet hitting the ground.


  • Flexibility. Stretching improves flexibility which helps prevent unwanted falls to the ground. If you have strong flexible joints, you are less likely to suffer from joint injuries. 

    Yoga is great for improving flexibility because it is weight bearing. During yoga, your muscles pull on the bone which stimulates bone remodeling.


  • Balance Training. Balance training also helps unwanted falls to the ground. Exercises such as balancing on a single leg teaches a person how to bear all the weight on one leg at a time. This promotes increased bone formation in the weight bearing pelvic bones and femur.


  • Strength Training. Many studies show that strength training by using weights can build bone. As muscles contract while lifting weights, the muscle pulls on the bone which then stimulates the bone to build in that area. 

    For this reason it's important to practice a wide range of exercises that stimulates the whole human skeleton. It may be even more beneficial to exercise the areas that are particularly a higher risk for fracture. 

    Creating strong bones now will help protect you from osteoporosis later.

› Creating Strong Bones

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