< img alt= "exercise to assist slow bone loss "height="423"src=" https://www.health.harvard.edu/media/content/images/weight-ball-lifting-strength-exercise-BartekSzewczykiStock_83854335_MEDIUM.jpg "width= "635"/ > Similar to loss of muscle mass, bone strength starts to decrease earlier than you might think of, slipping at a typical rate of 1% annually after age 40. About 10.2 million Americans have osteoporosis, which is defined by weak and permeable bones, and another 43 million are at risk for it.
Many studies have shown that weight-bearing exercise can help to slow bone loss, and a number of program it can even construct bone. Activities that put stress on bones promote extra deposits of calcium and push bone-forming cells into action. The pulling and pressing on bone that take place throughout strength and power training supply the stress. The outcome is stronger, denser bones.
Even weight-bearing aerobic workout, like strolling or running, can assist your bones, however there are a number of cautions. Normally, higher-impact activities have a more noticable result on bone than lower impact aerobics. Velocity is also a factor; running or fast-paced aerobics will do more to reinforce bone than more leisurely movement. And remember that only those bones that bear the load of the exercise will benefit. For example, strolling or running protects only the bones in your lower body, including your hips.
By contrast, a well-rounded strength training program that works out all the major muscle groups can benefit virtually all of your bones. Of specific interest, it targets bones of the hips, spine, and wrists, which, together with the ribs, are the websites most likely to fracture. Likewise, by boosting strength and stability, resistance workouts reduce the likelihood of falls, which can result in fractures.
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