Exercise for Your Bones
Sep 30, 2024
Exercise for Your Bones
Most of us have been told exercise is good for a ton of reasons, but one of the most important is bone health. With 1/4 - 1/2 of all adults breaking a bone at some point in their life, keeping bones healthy can help prevent this. Science has shown exercise or other physical activities put tension, compression, and shear forces on bone. These forces reduce bone loss, increase bone strength, and can help prevent osteoporosis.
Exercise also promotes a healthy hormone balance. Weight-bearing exercise by elderly men has been linked to a rise in testosterone. Estrogen and parathyroid hormone, both involved with calcium regulation, are also positively affected by exercise. Additionally, exercise increases blood flow in the bones by promoting the formation of new blood vessels.
One study looked at older folks with osteoporosis doing weight-bearing and non-weight-bearing exercises. Those who did weight-bearing exercise had more bone building than those who did non-weight-bearing exercise. The best effect will be seen in those who exercise at least 30 minutes 3-5 times a week for at least 6 months. Continued exercise over months and years offers even better results.
Some high-impact weight-bearing exercises people can do are dancing, high-impact aerobics, hiking, jogging or running, jumping rope, stair climbing, or even tennis. If you’ve broken a bone, low-impact weight-bearing exercises such as using elliptical machines, low-impact aerobics, stair-stepping machines, or fast walking may be a better fit.
If you are 65 or older, you may qualify for the Silver Sneakers program which offers low-cost or free exercise information and gym access. You can learn more here. As always, check in with your doctor before beginning any exercise routine.
