Bones, tendons, ligaments and cartilage are all part of your skeleton. Bones protect internal body tissues and organs and organize your body into moving parts, Tendons, ligaments and cartilage attach and hold muscles to your bone. Living bone, according to Dr. Robert D. Sheeler, medical editor for the Mayo Clinic, requires regular exercise, along with calcium and vitamin D, to stay strong and healthy. The effects of exercise on the skeleton increase as you age and can dramatically affect your quality of life.
Increased Bone Density
Mariana Shedden, M.S., and Dr. Len Kravitz of the University of New Mexico state that although exercise in general can help increase bone density, the degree of effectiveness depends on the type of exercise you perform. Shedden and Kravitz identify load-bearing or weight-bearing exercises that target specific bones or body areas as the most beneficial . For example, 35 minutes per day of exercise--such as running, walking up and down a flight of stairs or participating in basketball or other sports that involve movement--can increase bone density in your lower body. To increase bone density in your upper body, strength-training exercises, such as weights and pulls, are effective.
Weight-bearing exercise can help reduce the impact of osteoporosis. Although you may not be able to prevent this condition from developing if it is the result of genetics, exercise can help keep it in check. The National Osteoporosis Foundation lists a regular exercise program consisting of weight-bearing exercise as the first step in bone health and osteoporosis prevention.
Osteoarthritis Relief
According to the University of Maryland Medical Center, inactivity can cause osteoarthritis to become worse, while exercise can help slow its progression. To strengthen and increase range of motion in arthritic joints, the UMMC recommends low-impact aerobic exercises, such as biking and walking, as well as swimming or taking a water exercise class. Strength training exercises can also be helpful because they increase muscle to better support and take pressure off your joints.
Balance and Coordination
Performing exercises designed to improve balance and coordination can help prevent falls and bone fractures. These exercises become more important as you age, because as the UMMC notes, for people 65 years old and older, falling is the one of the leading causes of death. With regard to balance and coordination, in addition to increasing bone density, weight-bearing exercise also works to improve muscle strength and balance. Four hours per week of brisk walking improves mobility and, according to UMMC, can reduce your risk of hip fractures by 40 percent.
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