Bone is like muscular: If you do not use it, you lose it. Granted, the best time to build bone has sadly passed. But, even though we reach peak bone mass around age 20, “we still have the capacity to gain bone up to approximately age 50,
One significant way to increase bone mass — and conserve it in our 50s and beyond — is through exercise. “Bone isn’t static”, “It adheres to the various types of mechanical forces that it experiences on a daily basis. When cells inside the bones feel that these forces, they ship biochemical signals to other cells that either add or remove cells where required.” In turn, our bones become stronger.
STRONG MUSCLES AND STRONG BONES
One of the best ways to elicit those bone-building signs is via weight-bearing exercises. In these movements, gravity is the mechanical force that your bones and bodywork against. Exercises such as jogging, skipping rope, plyometrics and strength training are all weight-bearing and shown to improve bone health in adults.
“One, individuals with strong muscles will create more forces in their bones since the muscles can compress bones. Second, there’s a biological link. Cells at the muscles that wrap around the bones speak to cells onto the surface of their bones. So anytime you do something that will help your muscles, you are probably doing something which will help your bones”
Although a lot people believe these are”poor” because of our joints,”our bone cells like it when forces are applied very quickly,” Troy explains. If your knees do not bother you, be sure you’re doing some running or jumping exercises. And if you have joint pain, modify these exercises to your comfort level so you have the benefit without aggravating your knees. You might not jump as high or hold on a chair while leaping. A personal trainer can also help modify exercises and produce a progressive program. In a small study of postmenopausal women with mild knee osteoarthritis, a progressive high-intensity exercise protocol improved patellar cartilage caliber without inducing pain.
ADAPTING LOW-IMPACT EXERCISES
Although yoga is technically weight-bearing, it is generally too slow to have bone gains. In the same way, walking is weight-bearing, good for our bones, has cardiovascular health, helps keep muscles strong, and helps reduce the possibility of falls. “However, it is unlikely that walking alone will enable you to gain any bone, You need to do more to keep bone mass.”
If you enjoy these activities or non-weight-bearing ones such as swimming and cycling, add some strength training. Just a couple of sessions a week is enough to assist. For the maximum benefit, do exercises with some type of immunity, such as weights or resistance bands, or add a leap to moves like squats. Even mild weights might increase bone mineral density when you perform a high number of reps, based on a 2017 study published in The Journal of Sports Medicine and Physical Fitness.
Lastly, if you want to keep or build muscle, you can’t ignore other factors. Smoking and excessive alcohol increase the risk of osteoporosis, If you will need help stopping or lowering your intake, talk to your doctor, or seek a support group. Diet is also important. Oxidative stress from free radicals can lead to bone loss, but studies show eating a diet rich in various antioxidants (found in colorful plant foods) may support bone health. Be mindful of your calcium and vitamin D intake.