Add Some Impact to Your Exercise to Keep Aging Bones Strong 💪
Applying Moderate Pressure to Your Bones Through Exercise and Daily Activities Can Result in Increased Bone Strength as You Age, New Study Suggests
Stoughen up your workouts to maintain strong bones as you age.
Image Source: HealthDay Reporter
Putting a little pressure on your bones during exercise or daily activities might pay off in stronger bones as you age, new research suggests. 🦴💥
The study focused on a crucial part of the hip joint anatomy called the femoral neck. Finnish researchers found that largely sedentary folks ages 70 to 85 maintained or gained bone strength in the femoral neck after a year-long exercise program. 💪🚶♀️🏃♂️
High Intensity and Impact for Stronger Bones 💥
The key was the intensity and “impact” of physical activity. For example, people who engaged in running or brisk walking benefited far more than those who walked at a normal pace. Even in your 70s and 80s, adding in this kind of activity to your daily routine is easily done, said study co-author Tuuli Suominen. 🏃♀️🏋️♂️
“It is possible to incorporate more high-intensity activity into your everyday life in small bouts, such as brisk walks and stair climbing,” said Suominen, a postdoctoral researcher at the University of Jyväskylä in Finland. “Jumping-like impacts can also be achieved without the actual jumping by first raising up on your tiptoes and then dropping down onto your heels.” So, don’t be afraid to give those bones a little jolt! 💥
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Protect Your Bones as You Age 🛡️🦴
As physical activity tends to decline with advancing age, so does bone density and integrity. Can that deterioration be halted or slowed? It turns out, yes! To find out, the researchers had 299 largely sedentary men and women ages 70 and older engage in a yearlong program focused on muscle strength, endurance, balance, and flexibility training. The program started out easy and progressed to more strenuous activities, with the amount and intensity of physical activity tracked before and after six months of training. 🤸♀️🏋️♀️
The Finnish team also used high-tech X-ray technology to track the bone density and structural properties of the hip joint’s femoral neck. “More daily moderate and high-intensity physical activity was related to less decline in bone mineral density in the femoral neck,” the team reported in the January issue of the journal Bone. So, by keeping your bones under pressure, you can keep them strong and healthy! 💪💥🦴
Move Those Bones! 🏃♀️🏋️♂️
“Even short bursts of activity can be significant for the skeleton, so we also looked at movement in terms of the number and intensity of individual impacts,” said study co-author Tiina Savikangas. For example, walking and running cause impacts of different intensities. The researchers found that impacts that were comparable to at least brisk walking were associated with better preservation of bone mineral density. So, get those bones moving and give them the impact they need to stay strong! 🚶♂️🚶♀️🏃♂️
Do you want to know what the 7 most effective exercises are for overall fitness? Check out this SLIDESHOW featuring pictures and tips for doing these exercises at the gym or home. 💪📷
💡 FAQs 💡
Q: Can I still improve my bone strength if I start exercising in my 60s or later? A: Absolutely! While it’s never too late to start exercising and reap the benefits, beginning an exercise program earlier in life can have the greatest impact on bone health. However, even in your 60s or later, regular exercise can still help maintain and improve bone strength.
Q: Are there any specific exercises that are best for bone health? A: Weight-bearing exercises that put stress on your bones, such as walking, running, dancing, and weightlifting, are particularly effective for promoting bone health. High-impact activities, like jumping and skipping, can also be beneficial. Remember to start slowly and gradually increase the intensity of your workouts.
Q: Can nutrition also play a role in maintaining strong bones? A: Absolutely! A balanced diet that includes adequate amounts of calcium, vitamin D, and other essential nutrients is essential for maintaining strong bones. Dairy products, leafy green vegetables, fortified foods, and supplements can help ensure you’re getting the necessary nutrients for bone health.
Q: Are there any health conditions that can affect bone health? A: Certain medical conditions, such as osteoporosis, rheumatoid arthritis, and hormonal disorders, can affect bone health and increase the risk of fractures. It’s important to consult with your healthcare provider if you have any concerns about your bone health or if you have a medical condition that may impact your bones.
Q: Can medications affect bone health? A: Yes, certain medications, including corticosteroids, anticonvulsants, and some cancer treatments, can negatively impact bone health. If you’re taking any medications long-term, it’s important to discuss potential side effects with your doctor and explore options to minimize any bone-related complications.
📚 References:
- Anaerobic Exercise: Benefits, How It Works & Examples
- Winter Fitness: Get Extra Benefits by Running in Colder Weather
- Teen Sports Pay Dividends for Bone Health Decades Later
- 7 Effective Exercises for Overall Fitness
- Pictures of the 7 Most Effective Exercises to Do at the Gym or Home (and Tips to Improve Form)
Remember, by sharing this article with your friends and family, you’re helping them keep their bones strong and healthy too! 🦴💪 Share the knowledge and let’s all move towards better bone health!
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before starting any exercise or dietary program.
