How to keep your bones healthy
Bone density is not just an issue for older adults – taking care of our bones is important at all ages. Our bones are dynamic living tissues. There is a constant turnover of the cells in our bones as old cells are broken down and new ones are made. The rate of this turnover changes as we age:
- 0-25 years old – more bone is generated than is lost
- 25-50 years old – equal amounts of bone loss and bone growth
- Over 50 years old – more bone is lost than is generated
These rough equations don’t happen completely automatically. Our bones need both adequate nutrition and adequate load in order to keep generating new cells.
For example, even if you are in the 25-50 year old age bracket, if you don’t do any physical activity, your bones will respond by getting rid of some of their extra “unneeded” mass and become weaker. On the other hand, even if you are over 50 years old and would normally expect to gradually lose some bone density, if you do the right kind of exercise, your bones will respond by growing denser and stronger.
What is the right kind of exercise for strong bones?
While there are a few extra safety considerations for those with osteopenia or osteoporosis, at the very least, bones need to be challenged beyond your usual day to day activity in order to get stronger (or stop getting weaker).
Generally, the faster or heavier the better. Bones favour exercises that either have a bit of speed and impact like fast walking, jumping or throwing, or are heavy and slow like lifting weights at the gym.
So, the load needs to be high, but you do not need to spend a long time doing these exercises to benefit. In fact, after a few minutes, there is no further benefit to your bones until after a rest (though there will still be benefits to your muscles and cardiovascular system). In fact, just doing 10 big jumps, 3 times a week can be enough to increase the bone density at your hip.
How to strengthen bones safely
Exercise, including lifting weights, is certainly safe and beneficial even for people who are very old or have been diagnosed with osteoporosis. However, the higher the risk, the more important it is to have instruction and supervision from a qualified health professional. [To find out if you are at risk of osteoporosis, take this free self-assessment questionnaire at Healthy Bones Australia https://healthybonesaustralia.org.au/resource-hub/know-your-bones-tool/]
When starting a bone-loading exercise program, even if you are younger and not at risk of osteoporosis, it’s still important to consider your current physical activity level and allow your body time to adapt to new exercises. If you can’t remember the last time you jumped, then don’t just start jumping! Work your way up gradually when trying movements with a higher impact or load than you are used to. And don’t forget to include recovery time – allow at least one rest day after a heavy exercise session.
Not sure where to start?
Book an appointment to talk to us. We have a gym equipped with different strength training equipment so that we can teach you safe techniques and give you a program to continue on your own. And for older people who prefer to exercise in a small group setting, consider joining our Young Seniors Exercise Classes for a fun, friendly and supportive group.
All our physiotherapists are experts in exercise prescription and can help you with an exercise plan that is both safe and effective for your unique needs.