Do not exercise for your muscles, do it for your bones!
How many times have you heard that is important to exercise for your muscle, hearth or mental health? How many times have people told you that maintaining the correct weight is important to your cardiovascular system and your breathing? Well, today I am going to tell you something different, something that might inspire you to start exercising, or hopefully, to just do more!
All forms of physical activity will help keep your bones fit
And is the NHS telling you this! or told you this, in 2018 to be precise. Whether you are just a teenager, or a healthy older adult, or someone suffering from osteoporosis, exercise is the key for strong bones in every stage of your life. In fact, from childhood to early adulthood, it is important to exercise and develop stronger bones, while, on a later stage of life, it is necessary to prevent bone-related issues!
But why and how is exercise related to bones?
As Campbell (2020) says:
When you exercise regularly, your bone adapts by building more bone and becoming denser.
The main function of the human skeleton, also known as bones, is to give shape, support muscles and allow movement. The skeleton shape and density are directly connected to your daily life activities and the average load your bones need to handle. The habitual load for your skeleton derives from gravity, as muscles get heavier when contracted, while working out, you are also training your bones, giving them an extra weight they are not used to, eliciting the formation of stronger tissue.
Is every type of exercise beneficial for the skeleton?
From an intense workout to a light walk outside, every type of exercise is beneficial for your general health, less is better than nothing! however, there is some exercise that is more efficient to your bones. Your workout should consist of: few load cycles, high magnitude and a high rate.
Do not try at home!
Is always good to move and exercise, but it can get dangerous if done excessively and without an expert’s guidance. Especially when it come to high intensity, you must inform yourself adequately before starting a session, and you should seek the advice of an expert to gain the most from it.
Further readings:
- Campbell B. (2020) Exercise and Bone Health. Available from: https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health [last accessed: 21.01.2021]
- NHS (2018) Exercise for your bones. Available from: https://www.nhs.uk/live-well/exercise/exercises-for-strong-bones [last accessed: 21.10.2021]
- Russo C. The effects of exercise on bones. Basic concepts and implications for the prevention of fractures. Clin Cases Miner Bone Metab. 2009 Sep-Dec; 6(3): 223–228. PMCID: PMC2811354 PMID: 22461250
