Chances are high that you have heard of at least one of the many benefits of exercise, but did you know exercising can help to improve and maintain your bone health? 

Our bones have many functions – they provide support, movement, and protection, as well as manage our blood cells and store important minerals. Bones form our skeletal framework, providing shape to support our body weight. Muscles attach to this skeletal framework and when they contract (pulling on the bone), this allows us to move. Bones also protect our organs from outside harm by providing a shield to our heart, lungs, brain, spinal cord, etc. Additionally, the marrow within our bones creates new blood cells that are vital for our existence. Lastly, bones serve as a storage reservoir of important minerals like calcium or phosphorus; if our body needs more of these minerals, the bones release them into the bloodstream.

With all the critical functions our bones provide, it’s important to take care of them as best we can. Though peak bone mass is said to be achieved between 18 to 20 years of age, it is still critical to continue to work on our bone health beyond this age to maintain the bone mass we have. There are many factors affecting bone mass, such as diet, hormones, and lifestyle, which may be important to discuss with your healthcare provider regarding your overall bone health. 

One way to maintain a healthy skeletal structure is through exercise. Just like muscles, bones respond and get stronger based on the demands you put on them. Weight-bearing and resistance based exercises are best to maintain or build bones. Weight-bearing exercises include those in which there is more gravity acting against your body. Many think that weight bearing exercises require you to be upright or on your feet, but this also includes putting weight through your hands, your knees, and other parts of the body as well. Think of exercises that are performed on your hands and knees, in tall kneeling, half kneeling, or any inversions done in gymnastics and yoga such as handstands, forearm stands, headstands, bridge/wheel, or crow, to name only a few, that put weight through your arms as well as load your spine in a beneficial way. 

Weight bearing exercises can be done at either high or low impacts. Low impact weight-bearing options can include walking, hiking, yoga, elliptical machines, low impact aerobics or stair stepping classes, yard work or even household chores. Higher impact weight-bearing activities can include running, dancing, tennis, basketball, football, stair climbing or gymnastics. 

In addition to weight-bearing activities, bones can also be strengthened and maintained through resistance training. Resistance training, or strength training, refers to adding weight to whatever movement you are performing. This type of training causes the muscles that attach to the bones to work harder as they pull on the bones, which then puts stress through the bones. This in effect strengthens both the muscles and the bones. Resistance can be added through weight machines, resistance bands, free weights, or even body weight resistance (think push-ups or plyometric training). 

Before beginning a new exercise regimen, especially if you have underlying conditions, it may be important to consult with your primary care physician. Once cleared by your medical provider, a physical therapist can assist you with exercises that can help meet your specific fitness needs and bone health.

At Beacon Physical Therapy, we support our patients in leading a healthy life and establishing a healthy lifestyle. We’d love to meet you and get you back to doing what you love.