As with the lack of muscle mass, bone strength starts to say no before you think that, slipping at a mean rate of 1% per 12 months after age 40. More than 10 million Americans have osteoporosis, defined as weak and porous bones, and one other 43 million are in danger for it.
Several studies show that weight-bearing exercise may also help reduce bone loss, and several other show that it may even construct bone. Activities that stress the bones stimulate excess calcium deposits and activate bone-forming cells. Pulling and pushing bones during strength and power training provides stress. The result’s stronger, denser bones.
Even weight-bearing aerobic exercise, similar to walking or running, may also help your bones, but there are a couple of caveats. In general, high-impact activities have a more pronounced effect on bone than low-impact aerobics. Speed can also be an element. Jogging or high-speed aerobics will do more to strengthen bones than leisurely movement. And do not forget that the load-bearing bones of the exercise will profit. For example, walking or running only protects the bones of your lower body, including your hips.
Conversely, a well-rounded strength training program that works all major muscle groups can profit virtually your entire bones. Of particular interest is that it targets the bones of the hips, spine and wrists, which, together with the ribs, are the areas more than likely to interrupt. In addition, by increasing strength and stability, resistance exercises reduce the likelihood of falls, which may result in fractures.
