1 Nov 2013
Add or Update Content (Login reqired)
It may sound like odd advice to give postmenopausal women with osteoporosis, but new research shows that weight-bearing exercises can help support strong bones.
Bones are at their strongest when women are in their twenties, and generally retain this strength until 50 years. At this age bones start to lose essential minerals like calcium more quickly than the body can replace them, which makes the bones less dense, and therefore weak.
“Bone loss is an inevitable part of ageing and our review indicates that exercise appears to slow it down. But exercise needs to be done on a regular basis as stopping exercise means bone loss will continue at the same rate as before,” Professor Tracey Howe, lead researcher from Glasgow Caledonian University said.
The review revealed the women who exercised regularly generally lost one per cent less bone than women who did not exercise. And those who performed a combination of different types of exercise – such as walking, running, dancing or progressive strength training – typically produced a three per cent smaller reduction in spinal bone mineral density.
The bone is a living tissue and it responds to exercise. Only certain kinds of exercise are effective in stimulating bone. The basic principle is that it has to be something that is putting a strong load on the bone, preferably that stimulates the bone, and that this increases over time so the bone doesn’t get used to it and it is novel in terms of directions of force.
Recommended exercises include jumping which helps the lower spine, hips and legs, while lifting dumbbells strengthens the shoulders and arms. The important thing is to keep pushing the exercise so there is still stress on the bone.
Poker for Health
Perfecting Pelvic Stability
Spring has Sprung … and here comes the hayfever
Vitamin D... sources other than the sun
5 Life Efficiencies to simplify 6am
5 Good Reasons to Give Back
Is FOMO making you tired, sick or stressed?
