A sedentary (low activity) lifestyle can contribute to overall poor bone health and increase the risk of osteoporosis. Osteoporosis is a condition which is characterised with a very low bone density. This lack of density could lead to bone fractures and can be detrimental to your mobility. Just like your muscles, your bones are a tissue which can become stronger or weaker over time. Physical activity that is weight-bearing increases bone mass and density. Lack of activity prevents this process from occurring and increases the aging process of the bone.
The best type of exercise for bone health is dynamic loading which involves high intensity movement while bearing weight. This causes stress on the bone, increasing bone strength. Exercises for increasing bone health should also be done in short repetitions. Over time, the process of bone strengthening will diminish if the intensity is low. Short vigorous exercises will be the most beneficial for improving bone health.
Sports such as swimming and biking may improve overall health however, patients diagnosed with osteoporosis need to include dynamic loading in their exercise regimen. Activities such as light weight lifting and jogging are better suited for improving bone density. It is recommended to consult a physiotherapist while determining an exercise plan to treat your osteoporosis or even lower your risk for this condition.
References:
- Krølner, B., & Toft, B. (1983). Vertebral Bone Loss: An Unheeded Side Effect of Therapeutic Bed Rest. Clinical Science, 64(5), 537-540.
- Turner, C. H., & Robling, A. G. (2003). Designing Exercise Regimens to Increase Bone Strength. Exercise and Sport Sciences Reviews, 31(1), 45-50.
- Weaver, C. M., Gordon, C. M., Janz, K. F., Kalkwarf, H. J., Lappe, J. M., Lewis, R., O’Karma, M., Wallace, T. C., … Zemel, B. S. (2016).
The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA.