We are constantly replacing old cells with new cells and old bones with new bones in our bodies. The process of resorption followed by replacement by new bone with change in shape occurs throughout a person’s life. When we're younger, we contribute more new bone than we take away, which means we have a higher bone density.
A person's bone density remains neutral between 25 and 50. After age 50, bone density begins to deteriorate - usually when most women reach menopause. In the absence of bone mass, the structure of our bones shifts, resulting in weakened bones and a higher risk of fractures.
How to avoid these issues? Exercise, that's your answer!
BENEFITS OF EXERCISE FOR BONE DENSITY
As with muscle, bone grows stronger when exercised. Regular exercise enhances peak bone mass for young women and men at around 25-30 years of age.
The benefits of exercise include strengthening bones and muscles and improving balance, coordination, and flexibility—all vital elements for those with Osteoporosis.
As people age, their bone mass typically peaks during their third decade. Once we reach that point, our bones can begin to deteriorate. Regular exercise for women, and men older than 20, prevents bone loss.
Exercise can also contribute to maintaining muscle strength, coordination, and balance, which helps prevent falls and fractures associated with them. People living with Osteoporosis and older adults should be particularly aware of this.
Switch up your workout. Repeating specific exercises such as running, jumping, and lifting can cause built-up tension over time, impacting our bone density and leading to osteoarthritis. Diversifying your movements, directions, and speeds, such as dancing, is excellent for your bones.
Inactivity causes us to lose bone density, and that’s where the saying “Motion is lotion” comes from. Boost your bone health with a good ol’ exercise routine.
WALKING/HIKING
Never underestimate the power of walking. Something that can seem so simple reaps great rewards for bone health.
Research suggests that adults should walk 10,000 steps daily to maintain bone density and increase cardiovascular fitness. In saying that, this may not always be accessible for everyone, so adjust this figure to what your body can handle.
For those searching for a low-impact workout, a brisk walk is all it takes to get the body pumping and enhance bone density. On the other hand, if you feel called to partake in a high-impact workout, why not try hiking in nature?
Not only will you be walking towards good bone health, but you’ll also embrace the great outdoors—the ultimate mind and body rejuvenation.
GENTLE AEROBICS
Practicing weight-bearing aerobics that involves your bones supporting your weight can be highly beneficial for bone density.
Mayo Clinic states that this type of movement will specifically target the bones in your legs, hips, and lower spine to slow down the mineral loss. Another perk of gentle aerobics is that this exercise boosts cardiovascular health.
There are lots of online aerobics routines you can follow, or you can create your own!
Mayfield Brain and Spine have shared this insightful video, Bone Boosting Exercises for Osteoporosis, with additional pregnancy safety options.
You can check out these exercises and create your own gentle aerobics routine with a combination of what works for you and your body. Don’t forget to make it fun by adding some music or practice in a space that makes you feel alive.
DANCING
It's time to bust out some moves. Dance like nobody's watching!
As we mentioned, dancing invites you to diversify your movements, directions, and speeds, which is excellent for the bones.
Find a space where you can move freely, stick on your favorite music, and then get grooving.
If you're looking for inspiration on how to move, Doctor Andrea Furlan has created a dance demonstration video with a slow-tempo music style originating from Spain. It's specifically designed for those who have arthritis and chronic pain.
RESISTANCE TRAINING WITH WEIGHTS
Strengthen your bones by exercising with weights and resistance. A combination of these two can lead to ultimate bone health.
A strength training program can prevent bone loss and even help build new bones over time.
Maintaining your balance and coordination through weight training is essential to preventing falls that can lead to osteoporosis-related fractures.
According to WebMD, postmenopausal women who took part in strength training for a year saw significant increases in their bone density in the spine and hips, areas most affected by Osteoporosis.
Why not try this routine for stronger bones that focuses on osteoporosis exercises?
People living with Osteoporosis can safely perform these exercises and can also prevent Osteoporosis by strengthening their bones and muscles. If you're looking to strengthen your bones and keep a healthy workout routine, osteoporosis exercises are essential!
YOGA
Yoga is a practice that creates harmony between the mind and body. Recent studies have found that a dozen yoga poses performed daily may increase bone density. Let’s take a closer look into what this means.
Dr. Fishman is one of a few physicians practicing medicine who offers patients individual yoga therapy as part of his regular treatment protocols. As part of his research, Fisherman conducted a study to discover whether yoga was beneficial or harmful for those with bone health issues.
The study carried out DEXA scans (the definitive test of bone mineral density) on several patients with osteoporosis and osteopenia practicing yoga over two years.
By comparing baseline DEXAs with DEXAs after two years of yoga, it was found that the yoga group had gained quite a bit of bone mineral density. Neither repetitive stress injuries nor significant injuries occurred.
The study found that over 80% of participants reversed bone loss and began to gain bone. In over 100,000 hours of daily yoga practice, no fractures or serious injuries have been reported. In over 80% of the cases, osteoporosis or osteopenia already existed. The number of people with these conditions decreased after the study was over.
You can check out the 12 Yoga Poses for Bone Health and Strength based on the Fishman Method for Osteoporosis Yoga.
MARAH-CEL: SAFELY STRENGTHEN YOUR BONES
There’s a wide variety of bone density exercises out there that can help to prevent osteoporosis or support bone-related health issues. But even if you’ve done all of the above you may still be dealing with low bone density. If exercise doesn’t cut it, start taking supplements to help amplify your health and efforts.
Marah Natural’s Marah-Cel offers one of the world’s first ionic calcium delivery in liquid form tested by scientists and medical professional from around the world. It’s proprietary SAC Formulation Technology help cell recovery and reduce free radicals link to degenerative conditions such as arthritis and osteoporosis. Learn more about Marah-Cel here.
Your bone health is your wealth so be sure to take good care of it.