Weight Bearing Exercise for Healthy Bones
Jul 31, 2011
Our bones are living tissue, and we need to do weight bearing exercise in order to make that tissue get stronger. Working out for the health of your skeletal system is vital in order to ward off osteoporosis, which affects over 2 million Canadians. Osteoporosis is a condition that causes our bones to become thin and porous, causing them to break and fracture. According to Osteoporosis Canada, 1 in 4 women and 1 in 8 men over the age of 50 suffer from this condition.
How Physical Activity Helps
When we do weight bearing exercise, this places an increased amount of force on our bones, and they react by forming new bone tissue and making the bone stronger in order to deal with that force (creating a greater bone density, meaning that bones are less likely to break).
Doing physical activity is the only way that our bones will get stronger, and although diet is important too, we have to exercise in order to rebuild bone mass.
The Best Kinds of Activity for Bone Health
There are many different types of weight bearing exercise (besides the obvious example of lifting weights at the gym). Walking, jogging, dancing, skipping rope, stair climbing and tennis are great activities for increasing bone density.
Low impact exercises, such as swimming or using the elliptical trainer, won't help with bone health - you need impact to grow new bone tissue.
(Of course, an added bonus of doing weight bearing exercise is that it will increase your muscle mass and lead to you burning more calories when your body is at rest.)
This post is a repeat, but look forward to more original content to come in the future.
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Jumping type exercises
I find skipping rope and jumping jacks challenging but not as challenging as the jumping side to side over an object. I believe that wearing bifocals throws what is happening below out of focus and causes fear.
Is there a progression for building up to these activites?
Skipping rope and jumping jacks
I would love to incorporate those in my workouts not that I don't want too and I have tried. The problem is, I have a small piece of broken bone in my right ankle (inside ankle). It's been there, in the tissue, for almost two years now. My doc. won't have it removed fearing it will create more harm than good. When I try skipping and/or jumping jacks, I will feel a throbbing pain for the next couple of days following my workout session. I'm always cautious on how much weight I place on that ankle when I work out. During my boot camp fitness class, I will jog on the spot when it's time to skip rope/jumping jacks. Any advice to offer?
What would Paul say?
Paul would probably say to do whatever you could do without causing harm or useless pain. The piece of broken bone must be an issue in your rerular life.
Seek further medical advice...
... I'll certainly ask Paul, but if this is something that persistently causes you pain and isn't going to go away on it's own, then you need to get it fixed, right? If I were you, I'd think about either pushing the issue with my doctor or seeing a different doctor if they weren't taking my concerns seriously enough.
I will
Thanks Lola - I will certainly bring the issue up next time I see my doc. I am doing so good in my weight lost & fitness training. I am almost afraid that if a surgery was to happen before the end of this challenge that it would set me off. I agree that it is an issue, in the long run (no punt intended), that needs further attention.
I did
Hi Lola, Had to see my doc. today and discussed this issue. I will refer me to a specialist BUT the waiting list is about two years long and he suggests that the specialist will give the same advice. Not to go in there and cause trouble. It is a tricking place to go to. I do trust his opinion. Until then, I will continue what I am doing and pray...
What about strech bands VS weights
Any comments on the difference of using strech bands instead of weights?
Is one better than the other or do each have its own merit?
Convenience when travelling
A stretch band is certainly easier to carry with you. You do not have a particular weight attributed to the band which applies to the weight. It is harder to know your level to be able to increase the actual weight. From the non expert view and one who has used the band often in Pilates, it may add variety.
I already walk one hour 5-6
I already walk one hour 5-6 days a week , should I invest in a set of hand weights too or is walking enough.
Adding weights to your routine is a great idea...
... and will give you lots of benefit.
where the bones meet
Thanks for the info and advice. I'm going to try weight-training at home - used to go to a gym, but it was a half-hour drive each way and it stopped working for me after a while.
In a future blog, could you please address joint pain - arthritis? Especially in the weight-bearing knees, hips?
Certainly...
.... I'll ask Paul what advice he has for this and write up a blog about it.