Building bone density during adolescence is very important for a lifetime of strong bones and maintaining bone density as we get older is the key to preventing fractures in later life. Researchers are now learning what type of exercise is the best for increasing bone density and maintaining bone density and it is not weight lifting as many of us had been told for years. Researchers at the University of Bristol discovered that performing exercise that created 4G's or greater of impact showed the greatest bone density. Neither walking, weight lifting, swimming, aerobics, cycling or using an elliptical trainer produce anywhere close to 4G's.
The exercises found to produce 4G's were running faster than a 10-minute mile and jumping up and down off a 15-inch high box. These 4G impacts were important even though they were rare occurrences in the study. The study also looked at older adults and found 4G forces were nonexistent in the subjects studied.
The exercises found to produce 4G's were running faster than a 10-minute mile and jumping up and down off a 15-inch high box. These 4G impacts were important even though they were rare occurrences in the study. The study also looked at older adults and found 4G forces were nonexistent in the subjects studied.
Brisk walking, running slower than a 10-minute mile, or smaller jumps that can produce smaller G's can be very helpful to bone density in those individuals unable to perform higher impact activities required for 4G forces. Another study from the American Journal of Health Promotion showed that women who hopped at least 10x twice a day with 30 seconds between each hop significantly increased their hipbone density after four months. Women who jumped 20x showed even greater gains in bone density.
These studies confirm that high impact exercises are essential to building and maintaining bone density throughout life. The trend of "low impact" activities could be having a negative impact on our societies bone health and the inactivity of adolescents today could mean increased numbers of them will suffer osteoporosis and bone fractures in older age.
If you are unable to run or jump because of injury or pain don't give up hope. Most injuries and pain are caused by postural imbalances that cause faulty joint position and movement patterns and can be corrected. Seeing an Advanced Exercise Therapist and Postural Alignment Specialist will be able to help significantly. The AET or PAS will be able to identify your postural imbalances and inefficient movement patterns and lead your through a program of specific corrective exercises to restore proper muscle engagement and joint position. These postural improvements will allow your injuries to heal, pain to decrease, and allow you to start introducing bone building exercises into your routine.
If you are interested in learning more about bone building exercise, how to recover from injury, or how to eliminate pain contact me today for a free consultation.
If you are unable to run or jump because of injury or pain don't give up hope. Most injuries and pain are caused by postural imbalances that cause faulty joint position and movement patterns and can be corrected. Seeing an Advanced Exercise Therapist and Postural Alignment Specialist will be able to help significantly. The AET or PAS will be able to identify your postural imbalances and inefficient movement patterns and lead your through a program of specific corrective exercises to restore proper muscle engagement and joint position. These postural improvements will allow your injuries to heal, pain to decrease, and allow you to start introducing bone building exercises into your routine.
If you are interested in learning more about bone building exercise, how to recover from injury, or how to eliminate pain contact me today for a free consultation.
Resources:
- Physical activity and bone: may the force be with you - http://journal.frontiersin.org/Journal/10.3389/fendo.2014.00020/full
- Effect of Two Jumping Programs on Hip Bone Mineral Density in Premenopausal Women: A Randomized Controlled Trial. - http://www.ncbi.nlm.nih.gov/pubmed/24460005
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