How Exercise Can Strengthen Your Bones

Bones are always adapting to the stress placed upon them.

When bones don't get much use due to reasons like immobility or inactivity like prolonged bed rest, the body perceives less need to maintain bone density, which will lead to a decrease in overall bone density.

The opposite is also true; when bones are subjected to mechanical stress, like during weight-bearing activities or resistance exercises, the body responds by increasing the bone's density.

In a nutshell, More stress in bone means more bone density; less stress means less bone density. Basically a use it or lose it kind of thing.

This explains why astronauts returning to Earth have lower bone density than the average person; the lack of gravitational pull in space results in less tension on their bones.

As you may have already guessed, any exercise that places tension on a specific area of the bones increases bone density in that area.

These exercises include but are not limited to squats, bench presses, or even simple movements like jumping and running.

Of course, consistency is a major factor. Your bones won’t increase their density just from experiencing tension once; they need to be subjected to repeated tension in order to adapt.

Absolutely! Exercise can significantly help osteoporosis patients; in fact, it's often recommended as part of a comprehensive treatment plan.

Unfortunately, the type and intensity of exercise matter a lot, as some forms of activity are more dangerous than others for individuals with osteoporosis.

For individuals with osteoporosis, it is recommended that you perform an extensive warm-up routine, even if the main exercises are light in nature.

Exercise cannot completely prevent osteoporosis; age comes for us all eventually.

Still, exercise can help by reducing the risk and managing osteoporosis.

Ways To Strengthen Your Bones

Lifting weights or using resistance bands can be very beneficial for strengthening both muscles and bones.

I suggest incorporating exercises that target major muscle groups, like squats, lunges, and push-ups, to stimulate bone growth and enhance overall strength.

High-impact exercises or activities, such as running and jumping, apply stress not only to the muscles but also to the bones, which encourages your body to increase your bone density.

If you are at higher risk of fractures or have existing bone conditions (like osteoporosis), then I recommend you to perform lower-impact exercises instead.

Several studies claims that smoking weakens bones and reduce bone density, which increases the risk of fractures.

Regardless if it is true or not, I encourage you to quit smoking to not only possibly improve your bone health but also overall well-being.

Excessive alcohol consumption can negatively affect bone health by disrupting calcium balance and nutrient absorption.

Consuming alcohol every now and then is fine, just don't be dependent on it.

Excessive caffeine consumption can interfere with calcium absorption and increase calcium excretion, potentially affecting bone density over time.

To support bone growth and overall bone health, it’s advisable to consume caffeine in moderation and ensure adequate calcium and vitamin D intake to balance any potential negative effects.

To support your bone health, I recommend focusing on a balanced diet rich in:

• Calcium: A crucial component of bone tissue. Include dairy products (milk, cheese, yogurt), leafy greens (kale, spinach), and fortified foods (orange juice, cereals) to ensure adequate intake.
• Vitamin D: Essential for calcium absorption, which you can get from sunlight, and meat like fatty fish (salmon, mackerel), egg yolks, and fortified foods.
• Protein: Essential for the production of collagen, a key protein that forms the structural framework of bones. Protein is primarily found in meat, but it can also be found in beans, nuts, and other sources.

Exercises That Aid Osteoporosis Patients

Walking is a simple, low-impact exercise that helps strengthen bones in the legs and hips.

A higher-intensity option is running, which is not recommended for individuals with osteoporosis or those at risk of bone fractures.

Stair climbing or hiking builds strength in the legs and hips by engaging the muscles and bones with each step.

Jumping rope is a higher-impact exercise that strengthens bones in the legs, hips, and spine.

Alternatively, performing a short jump squat works as well, just without the need for coordination.

Push-ups, when it comes to bone strengthening, target the bones in the arms, shoulders, and upper spine.

However, not everyone can do push-ups, so a good alternative is to perform a bench press with a reasonable weight.

Lunges are an effective exercise that strengthens the bones in the legs, hips, and lower spine by engaging the muscles with each step.

A more advanced option is weighted lunges, which increase the intensity and provide additional resistance, helping to further build bone density.

THINGS TO KEEP IN MIND

As mentioned before, any exercise or activity that stresses their bones enough will experience an increase in bone density after a period of time.

Providing tension and stress on the bones just once or twice is not enough; bones will only become denser if you force them to adapt through consistent and repeated stress.

Chances are, you are not drinking enough water than you need to.

Why should I care about drinking enough water? - You, probably

That's because proper hydration is what keeps your joints remain lubricated and that nutrients are effectively delivered to where they are needed in the body.