We all know that muscles get bigger and stronger with exercise. But it may come as a surprise to some to learn that bone will respond in a similar manner when exercised. When a bone is called upon to work, it too will become stronger and denser. In fact, while exercise can decrease the rate of bone loss once begun, lack of exercise may actually contribute to lower bone mass and a weakening of the bone!
Exercising doesn’t have to require a lot of time or money. Even the smallest exercises will help to combat osteoporosis and improve health.
Flexibility is an important part of any exercise programme. Muscles that pull on bones may cause stress on joints, muscular imbalances in the body, and lead to poor posture and balance. This in turn can lead to increased risk of falls and bone fractures. Be sure to include some stretching in your daily regime.
Poor posture can place excessive stress on the spine and increase the risk of spinal compression, weakening the vertebrae. Strengthening the postural muscles of the back will help to support the spine and take the pressure off the vertebrae. A simple way to adopt a more ideal postural alignment is by simply lifting up the ribcage (not the chin) and relaxing the shoulders. Keep the body relaxed yet lifted will to help release any tension unconsciously held in the muscles.
Weight bearing exercises require bones and muscles to work against gravity. The body then undergoes a chemical reaction in order to prepare it to handle this impact in the future by increasing muscle mass and the density of the bone. Any exercise that requires the bones to support the body is a weight bearing exercise. Walking is one of the best ways to include this form of exercise in your regime. And while swimming and cycling are great for mobility and heart fitness, they are not considered weight bearing.
Finally, it is a good idea to add some resistance exercise to your weekly routine. Resistance exercises involve the use of weights to improve muscle mass and strengthen bone. Learning even just a few basic exercises will help make a difference. And if you don’t have access to weights, cans of peas will do the trick.
With the incidence of osteoporosis on the rise, and scientific proof that exercise can help to strengthen and rebuild brittle bones and help prevent further bone loss, it just doesn’t make sense not to exercise. So with this and the added benefits of improved posture, enhanced performance of activities of daily living, reduced risk of falls, greater independence, increased sense of well being and confidence, as well as increased energy level, to mention just a few, what’s stopping you. And remember, it is never too late to start exercising!
Always consult your physician prior to undertaking any exercise programme.
Emma Buckley B.Sc
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