Build a strong foundation. The importance of bone mineral density.
Strength training for bone health.
What is bone mineral density?
As we age, several changes occur in our bones due to a combination of factors that include hormonal changes, physical activity patterns, dietary intake, and bone metabolism. These factors can influence your bone mineral density and can lead to osteoporosis, where the bones are weaken and lose structural integrity.
Osteoporosis (porous bones) is a preventable condition where bones become weak and brittle, leading to an increased likelihood of fractures, specifically in the hips, wrist and spine. A simple fall or trip can lead to a fracture, chronic pain, disability and loss of independence.
Cause of low bone mineral density
Medical History, being diagnosed with other health conditions, endocrine disorder, gastrointestinal disorder, autoimmune disorder, and chronic kidney disease.
Failure to reach peak bone mass, individual bone density does not reach its maximum potential during the growth and development years of childhood and adolescence, increasing likelihood of osteoporosis.
Low calcium and vitamin D intake can cause inadequate essential nutrients for bone health, leading to weaker bones.
Change in hormones (Low Estrogen or Testosterone) Hormonal imbalances, such as decreased estrogen in women and testosterone in men, can accelerate bone loss.
Family history, a genetic trait predispose your to lower bone mineral density (osteoporosis)
Smaller frame/ body size is associated with lower bone density and increased risk of osteoporosis.
Aging and impact bone density naturally. This occurs more rapidly in women after menopause due to decreased estrogen levels.
Gender (Women are more prone)
Low physical activity patterns and weight-bearing exercises can contribute to bone loss.
High alcohol consumption can interfere with the body's ability to absorb calcium, leading to bone loss.
Smoking can decrease bone density and interfere with the absorption of calcium and lead to other health conditions.
Cardiovascular fitness and strength training yield tremendous benefits.
Physical activity has proven to be an effective means to prevent and stimulate bone growth in osteoporotic individuals. It is recommended to incorporate a combination of weight bearing, resistance training, and balance into your weekly routine to increase your bone mineral density.
Weight-bearing aerobic exercises
High Impact: Jogging, running, jump rope, dancing, aerobic sports with high impact, racket sports and hiking.
Low Impact: Walking, stair climbing, tai chi, swimming, rowing and pilates.
Resistance training: Barbell, free weights, machine pin loaded, resistance band and body weight.
Balance training: Foam pad, wobble board, bosu ball, Tai Chi, single leg balance, tandem walks and many more.
Recommended exercise dosage across the week for bone health
150 minutes of moderate-intensity aerobic training or 75 minutes of vigorous-intensity aerobic training.
Plus 2-3 resistance training days of moderate intensity.
Note: Nutrient-rich foods with a consistent exercise routine work effectively in maintaining healthy bone mineral density. Calcium and vitamin D supplements can provide additional support to bone health.
If you want to learn more about osteoporosis, get in touch with JY Exercise Physiology now and speak with an Exercise Physiologist today. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
Call +61 421 967 711.
Email jy.exercisephysiology@gmail.com.
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