Exercise your way to bone health
WASHINGTON, April 22, 2014 — Jumping is great for bone health. An American Journal of Health Promotion study makes a strong case for it. Women between the ages of 25 and 50 were studied over four months, during which some of the participants jumped ten times, twice per day. Others in the group did not jump. Those that jumped saw a .5 % increase in bone mass of their hipbone. Those that didn’t saw a 1.3% decline in that same bone mass.
The common phrase, “If you don’t use it, you’ll lose it” actually applies in this case.
“High impact exercise can actually improve bone health,” said Dr. Kris Lewonowski, an orthopedic surgeon. A study by the University of Bristol, UK, confirms that opinion. High-impact exercise is beneficial because it helps increases bone mass, which can prevent osteoporosis later in life.
“Exercise and diet, when implemented properly, are great for bone health overall. Many people do not realize the impact their lifestyle has on their bones,” said Dr. Kris Lewonowski.
A large amount of bone mass is acquired early in life. 26% percent of total bone mass is acquired around the age of 12 in girls and 14 in boys. Physical activity, calcium, and vitamin D are three helpful factors that are up to the individual.
Financial planners stress that the earlier someone starts investing in their retirement, the better they will be when they finally reach that period. The same advice can be made for bone health. Though this advice is not new, recent studies show that there is an importance in both starting early and not avoiding high-impact workouts.
When it comes to exercise, those who engage in non-weight bearing and endurance activities may have weaker bones that those who do short-interval training with weights.
This has led to more people aged 60 and over becoming involved in strength programs. Rob Newton, an Australian professor of exercise and sport science said in an interview, “It doesn’t have to be strength training at the gym – it can be gardening if there’s lifting and digging involved. The number one reason people go into dependent care is frailty. This is the age group with the most to lose if muscle strength dwindles, but a lot to gain if they can slow muscle loss.”
Jeff Barrett is an experienced columnist and digital public relations professional. He has been named Business Insider’s #1 Ad Executive on Twitter, a Forbes Top 50 Influencer In Social Media and has contributed to Technorati, Mashable and The Washington Times.