At Fitness n Motion Health Centre, we know exercise is about more than just muscles and cardio. Exercise is key to building and maintaining strong bones, which are essential for staying active and independent as we age. So today, we’re digging into how exercise supports bone health, especially for those at risk of osteoporosis. This guide will break down what osteoporosis is, how exercise can help, and some ways you can start strengthening your bones today!
What is Osteoporosis and Why Should You Care?
Osteoporosis is a condition that weakens bones, making them fragile and more likely to break. It happens when bone density decreases and bones lose essential minerals, such as calcium. Osteoporosis can develop early, so prevention should be a long-term goal, even in younger years.
You might be wondering why you should worry about bone health if you don’t feel anything wrong. The tricky part about osteoporosis is that it’s often called a “silent disease.” Building strong bones now is the best insurance for an active, healthy future, as symptoms often appear only after fractures.
How Exercise Builds Strong Bones
Just as exercise strengthens your muscles, it also strengthens your bones, which is essential when discussing exercise and osteoporosis. Weight-bearing exercises, like walking or dancing, and resistance training, such as lifting weights or using resistance bands, are particularly effective for increasing bone density. Here’s why:
- Stress on the Bones: When you perform weight-bearing activities, your bones are forced to bear weight against gravity. This stress triggers the bone-building cells, called osteoblasts, to work harder, making bones stronger over time.
- Muscle Strength: Strong muscles support and protect your bones. By building muscle strength, you reduce the chance of falls, which can lead to fractures.
- Balance and Coordination: Exercises like Tai Chi, balance training, or functional movements can improve your coordination, making it less likely for you to fall and hurt yourself.
In a nutshell, the right kind of exercise encourages your body to create new bone tissue, reinforcing the bones you already have. This is especially important for older adults, as bone loss tends to accelerate with age.
Exercises to Boost Bone Health and Prevent Osteoporosis
You don’t need to be a weightlifting champ to protect your bones. Small, consistent efforts can go a long way! Here are some exercise ideas you can incorporate into your routine to keep those bones strong while addressing exercise and osteoporosis.
- Weight-Bearing Exercises
Weight-bearing exercises are anything that forces you to work against gravity. These exercises can include:
- Walking or Hiking: Start with short walks and gradually increase your time or distance. This is gentle on the joints but still benefits your bones.
- Stair Climbing: Stair climbing is a simple but effective bone-building activity.
- Dancing: Dancing adds fun to your routine and works your bones from different angles, giving them a diverse workout.
Weight-bearing doesn’t mean high-impact, so you can choose activities that suit your current fitness level and preferences while focusing on exercise and osteoporosis.
- Resistance Training
Resistance training, or strength training, involves lifting weights or using resistance bands. These exercises build muscle and encourage bone growth, especially in areas that are prone to osteoporosis, like the spine, hips, and wrists. Some examples of beginner-friendly resistance exercises include:
- Bicep Curls or Shoulder Presses: These can be done with dumbbells or resistance bands.
- Leg Presses or Squats: Using resistance bands or weights helps work on the muscles and bones in the lower body.
- Push-ups or Modified Push-ups: If regular push-ups are too challenging, you can start by doing them on your knees.
At FNM, our exercise physiologists can guide you through a safe and effective resistance training program, personalised to your needs and fitness level.
- Balance and Coordination Exercises
Maintaining good balance is crucial for bone health, as it reduces the risk of falls when you’re considering exercise and osteoporosis. Balance exercises can be simple yet very effective:
- Standing on One Foot: This is a quick and easy exercise to try, even while you brush your teeth!
- Heel-to-Toe Walks: Slowly walking as if you’re on a tightrope can improve your stability.
- Tai Chi or Yoga: Both are excellent for balance, coordination, and flexibility, and they strengthen muscles to support bone health.
Improving balance might not sound like a direct benefit for your bones, but it plays a major role in fall prevention. After all, a strong bone is still at risk if a fall leads to a fracture, so improving stability is key.
The Role of Nutrition and Lifestyle
While exercise is vital for bone health, don’t overlook other lifestyle factors that can help you maintain strong bones. Make sure you’re getting enough calcium and vitamin D through diet or supplements if needed. Calcium helps build bone density, while vitamin D improves calcium absorption. A balanced diet rich in fruits, vegetables, lean proteins, and healthy fats will also support your bones.
Avoiding smoking and limiting alcohol intake are important, as both can weaken bones over time. Also, if you have a family history of osteoporosis, you might want to consult with a healthcare professional to discuss other prevention strategies.
Exercise Physiologists at Fitness n Motion: Here to Help You Stay Strong
At Fitness n Motion Health Centre, our exercise physiologists are here to help you navigate your bone health journey. We know that starting a new routine or managing osteoporosis can feel overwhelming, but you don’t have to do it alone. Our team can create a tailored exercise plan, focusing on bone-strengthening activities that suit your needs and fitness goals, particularly when considering exercise and osteoporosis.
You’ll also get the support, encouragement, and accountability needed to keep up with your new routine. Exercise is powerful for maintaining bone health, but it’s even better when you have experts guiding you every step of the way.
Ready to Strengthen Your Bones?
Remember, you don’t have to wait until you’re older to start thinking about bone health. By making simple changes today, you’re investing in a stronger, healthier tomorrow. So, come on down to Fitness n Motion Health Centre and let’s get moving towards better bone health with a focus on exercise and osteoporosis!
Whether you’re looking to start small with some weight-bearing exercises or dive into a full resistance training program, we’re excited to help you on this journey.
Click here to read more about Transform your life: Why strength training matters at every age
