The many benefits of exercise include improving muscle strength and endurance, reducing the risk of heart disease and stroke, and preventing obesity. However, exercise is also critical to building and maintaining healthy bones. According to a report by the U.S. Surgeon General, about 10 million Americans over 50 suffer from osteoporosis, while a further 34 million are at risk of the disease 1. Encouraging exercise and educating people about the benefits of exercise for bone health is more critical now than ever.
Women and men over 20 can prevent bone loss by engaging in regular exercise. Exercising can also help maintain muscle coordination, balance, and strength, in turn helping to prevent falls and fractures. This is especially critical for older adults with osteoporosis 2.
Weight-bearing and resistance exercises are the most effective at maintaining bone health. Weight-bearing exercises force patients to work against gravity, ensuring strong bones 3. These include walking, jogging, climbing stairs, dancing, or playing tennis. Meanwhile, resistance exercises can also strengthen bones. These include lifting weights, among others.
Additional exercises, such as swimming and bicycling, can help build and maintain strong muscles, in addition to conferring excellent cardiovascular benefits. Non-impact exercises such as yoga and tai chi can also boost flexibility and balance training benefits 4. While less efficient, these are good alternatives to weight-bearing and resistance exercises for individuals with a musculoskeletal health condition such as arthritis 2.
According to the U.S. Surgeon General, the optimal exercise goal is at least 30 minutes of physical activity on most days, preferably daily. These 30 minutes of exercise can be completed all in one stretch or broken up into shorter intervals. A 10-minute brisk walk three times a day, for example, is an excellent way to get going 4.
During exercise, it is important to listen to one’s body. When beginning an exercise routine, an individual may experience muscle soreness or discomfort. However, this should not be painful or last more than 48 hours. If it does, an individual may be working too hard. It is important to stop exercising all together and see a doctor immediately if experiencing chest pain or discomfort.
Patients suffering from osteoporosis should avoid high-impact exercises (activities such as jumping, running, or jogging) or bending and twisting as these could potentially result in fractures 5.
If an individual is over 40 or suffers from certain health conditions – such as heart trouble, high blood pressure, diabetes, or obesity– it is important for them to check with their doctor before beginning an exercise program.
Exercise is only one element of a thorough program for bone health. A full program includes a diet rich in calcium and vitamin D. However, proper exercise and diet may not be sufficient to prevent bone loss caused by medical conditions, menopause, or lifestyle choices such as tobacco use and excessive alcohol consumption.
In any case, understanding an individual’s risk for osteoporosis, including genetic factors and family history, will be essential to developing a holistic approach to ensuring optimal bone health.
Exercise is and will remain a key element to ensuring optimal bone health and supporting optimal well-being for all Americans.
References
1. Clynes, M. A. et al. The epidemiology of osteoporosis. British Medical Bulletin (2020). doi:10.1093/bmb/ldaa005
2. Exercise for Your Bone Health | NIH Osteoporosis and Related Bone Diseases National Resource Center. Available at: https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health. (Accessed: 27th December 2022)
3. Weight-Bearing Exercise: 8 Workouts for Strong Bones. Available at: https://www.webmd.com/osteoporosis/features/exercise-weight-bearing. (Accessed: 27th December 2022)
4. Exercise and Bone Health – OrthoInfo – AAOS. Available at: https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health/. (Accessed: 27th December 2022)
5. Exercising with osteoporosis: Stay active the safe way – Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989. (Accessed: 27th December 2022)