How Exercise Impacts Bone Density
On a cellular level, movement plays a crucial role in maintaining balanced musculoskeletal health. Movement lubricates the joints and improves circulation, and when a sufficient amount of force is applied, our bodies respond by generating new muscle and bone tissue. These amazing adaptations enable us to withstand the constant forces of gravity while providing the resilient framework we need to walk, run, lift, and live life to the fullest.
Looking deeper within, several factors affect the ratio of bone formation versus bone density loss as we age. While factors such as nutrition, hormones, and genetics are key ingredients in this equation, this post primarily focuses on the relationship between exercise and bone density. Below, we explore how bone cells are formed and actionable steps you can take to improve bone density near Delaware County, PA for a lifetime of activity.
The Fundamentals of Bone Structure
If you slept through anatomy class in high school, you’re in luck – we’re here to keep it simple with the basics of bone health because a basic understanding is all it takes to maintain healthier bones.
The cells responsible for bone cell formation, also known as osteoblasts, are activated when physical stresses are applied to the system. The greater the force applied, the more bone tissue that the osteoblasts will create. This is why load-bearing exercises are one of the top contenders when organizing a strategy to preserve bone health. While a small degree of osteoblastic activity still occurs with typical mobility exercises such as walking and other low-impact sports, these activities do not stimulate sufficient bone cell formation to offset the bone density losses that occur as we age.
This process of bone metabolism or remodeling is handled by cells called osteoclasts. Also known as bone resorption, our body constantly recycles and reshapes the minerals within our skeletal structures. This natural breakdown process is part of maintaining a healthy musculoskeletal system, but when the osteoclastic activity begins to outpace the osteogenic activity, our bones become weaker, brittle, and the likelihood of developing conditions such as osteopenia and osteoporosis increases.
All factors such as exercise, genetics, age, and nutrition affect this rebuilding and breakdown balance. For example, an individual who has a family history of osteoporosis can proactively minimize their risk factors by choosing a bone-healthy diet and investing in bone strengthening near Philadelphia.
Not All Exercises Are Created Equal
As mentioned earlier, exercises such as walking, jogging, and yoga do not generate enough force to stimulate sufficient bone rebuilding. While these exercises are great for cardiovascular/muscle benefits which do contribute to bone health, we are more interested in exercises that are specifically designed to improve bone density.
If you’re thinking it’s time to hit the load-bearing equipment, you’re on the right track. Load-bearing exercises are the key, although surprisingly, even traditional weight lifting and strength training routines still fall short if you are hoping to rebuild enough bone density. Why? The stimulus is not enough and the necessary amount of impact cannot be safely achieved with your average load-bearing exercises.
Our Proven Approach
To achieve the necessary levels of force that are required to stimulate sufficient bone formation, our osteogenic loading program utilizes the power of axial compression to simulate a powerful impact force without causing pain. This cannot be achieved with regular exercises.
With our innovative approach at OsteoStrong, we can target select areas or help you achieve full-body musculoskeletal improvements. In only 10 minutes each week, we achieve objective improvements in bone density and strength.
Our safe and effective bone building program also happens to promote a wealth of related goals. Hoping to improve energy levels, balance, and reduce back pain? Would you like to enhance your range of motion and become stronger? Reach out to our bone health experts and discover the many ways OsteoStrong can help you build a stronger foundation for life.
