Many studies show that weight-bearing exercise can help to slow bone loss, and several show it can even build bone. HarvardHealth
As with loss of muscle mass, bone strength starts to decline earlier than you might imagine, slipping at an average rate of 1% per year after age 40. Over 10 million Americans have osteoporosis, which is defined by weak and porous bones, and another ...
Updated: April 11, 2021Published: March, 2017As with loss of muscle mass, bone strength starts to decline earlier than you might imagine, slipping at an average rate of 1% per year after age 40. Over 10 million Americans have osteoporosis, which is defined by weak and porous bones, and another 43 million are at risk for it.
Numerous studies have shown that weight-bearing exercise can help to slow bone loss, and several show it can even build bone. Activities that put stress on bones stimulate extra deposits of calcium and nudge bone-forming cells into action. The tugging and pushing on bone that occur during strength and power training provide the stress. The result is stronger, denser bones.
Even weight-bearing aerobic exercise, like walking or running, can help your bones, but there are a couple of caveats. Generally, higher-impact activities have a more pronounced effect on bone than lower impact aerobics. Velocity is also a factor; jogging or fast-paced aerobics will do more to strengthen bone than more leisurely movement. And keep in mind that only those bones that bear the load of the exercise will benefit. For example, walking or running protects only the bones in your lower body, including your hips. headtopics.com
By contrast, a well-rounded strength training program that works out all the major muscle groups can benefit practically all of your bones. Of particular interest, it targets bones of the hips, spine, and wrists, which, along with the ribs, are the sites most likely to fracture. Also, by enhancing strength and stability, resistance workouts reduce the likelihood of falls, which can lead to fractures.Read more: Harvard Health »
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Urinating This article was very interesting for me. My bones are strong because I have been weight training for 25 years, while my peers are now receiving i.v. medication for osteopenia and osteoporosis. There are abundance of benefits however we should talk more about how to takeout time for regular exercise especially during covid pandemic when gyms are even closed. What are the alternatives for professionals who can not attend regular gym excercises
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