Why is exercise important for bone health?

The old adage, “use it or lose it,” holds true when we talk about bone health. Stressing a bone through activity and exercise encourages it to increase its calcium content and grow stronger and denser. A sedentary lifestyle has the opposite effect on bones. Inactivity causes the bone to lose calcium and get weaker.

What exercises are best for good bone health?

Any exercise is good because all exercises cause the muscles to contract against the bones, which stresses, or stimulates them. Weight bearing exercises are the best for our bones because both muscles and gravity stress bones. A few good examples of weight bearing exercises include walking or hiking, running or jogging, aerobics, household chores and yard work, racquet sports, basketball, baseball, cross country and downhill skiing, skating and weight training.

What else is necessary to maintain good bone health?

To be strong, bones need calcium. Increased calcium produces increased bone density, which equates to increased strength. Adults need 1,000 to 1,500 mg of calcium daily. Sources of calcium include dairy products (the best source), green leafy vegetables, shellfish, sardines, oysters, hazelnuts, almonds and tofu. Many foods like orange juice, bread and cereal are fortified with calcium. Calcium may also be added in pills or liquid supplements.

What is estrogen’s role in bone formation?

In women, estrogen helps bones absorb calcium. As estrogen levels decrease after menopause, the corresponding decrease in calcium can be dramatic. Supplements may be considered at this time.

Is too much exercise harmful?

Yes!!! Young, highly competitive athletes are most commonly guilty of over-exercising by doing too much too fast and not giving their bones enough time to rest. It is important to start to exercise gradually and slowly increase the time and intensity of your workout.

What should I do before I start an exercise program?

• Check with your doctor to make sure that there are no medical problems that may place restrictions on your exercise program.
• Check with your orthopedist to make sure that there are no musculoskeletal problems that may place restrictions on your exercise program.

How do I get started?

• Select an activity that you like. Experiment with different equipment and activities until you find one that suits your lifestyle. Most people stick with exercise programs that they find enjoyable.
• For cardiovascular or aerobic activities like walking, jogging, biking or swimming.
  • Warm up for five minutes before activity.
  • Start the activity slowly for the first five minutes.
  • Increase your workout gradually from five to 20 minutes.
  • Slowly increase your intensity so that your heart rate increases to 60 to 70 percent of your maximum heart rate (220 – age= max heart rate).
  • Gradually try to maintain this level of intensity for the entire 20-minute workout at least three days a week.
• For strength or resistance training use free weights, machines or elastic tubing.
  • Begin each exercise with very low weights and minimal repetitions.
  • Slowly increase weight, never adding more than 10 percent in a given workout.
  • Do these exercises two to three times a week. Allow your bones and muscles to rest and restore themselves for one day between workouts.
  • Gradually increase the number of repetitions to several sets of 8 to 10 repetitions with a rest period of 30 to 60 seconds between sets.
  • If you feel tired or ache the day after exercising, you did too much. Decrease the intensity or decrease the duration of your exercise, or both. By slowly building up your exercise program, you will be more likely to stick with it and keep building stronger bones.

If you are concerned about your bone health, speak with your physician or contact a Saint Vincent Sports Medicine specialist about the exercise program that’s right for you. Call them today at 814-835-2035.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a health care professional