Swimming & Osteoporosis

Bones are important for your body's overall health. They provide structure, protect organs, anchor muscles and store calcium. However, about one out of three women and one out of five men will suffer a fracture due to osteoporosis after the age of 50, according to the International Osteoporosis Foundation. Diet and exercise can play a vital role in the health of your bones and help to prevent osteoporosis.

Identification

Osteoporosis is a chronic disease defined as a reduction in bone density and quality. Your maximum bone density is achieved in your 20s, and good nutrition is vital for maintaining this density through the years. Though osteoporosis can be hereditary, diet and exercise early in your life can help to prevent this chronic bone disease. The risk of damage to your bones increases as you get older because your bones become more porous and fragile, according to the International Osteoporosis Foundation. It is important to preserve your bone density as you age in order to reduce the risk of fractures.

Effects

Most active women are at a reduced risk of osteoporosis except when experiencing amenorrhea, an absence of menstrual cycles. During this time, estrogen levels fall, which can lead to a decrease in bone density. Amenorrhea may occur when the exercise level is high intensity, such that is found with highly trained endurance athletes. Swimming or exercising in water may be particularly beneficial for older adults by reducing the impact on arthritic joints. Aside from bone density, swimming can help stabilize and support the joints, and contribute to flexibility and agility.

Significance

A 1989 study published in "Bone and Mineral" looked at the effect of swimming on bone modeling in young rats. Results showed that bone weight, volume and length were significantly higher with the swimming rats as compared to the sedentary rats, concluding that swimming exercise has a positive effect on bone growth and development in young rats. Another study, published in 1992 in the "Journal of Bone and Mineral Research," investigated the preventative effect of swimming on osteoporosis in elderly rats. Results showed that the swimming rats had greater bone density and bone mineral content.

Expert Insight

A 2010 study published in the "Journal of Women and Aging" evaluated the effect of an exercise program on bone mass and quality in post-menopausal women with low bone density. The study involved 58 women who participated in a strength, aerobic capacity, balance and joint mobility exercise program both on the ground and in the water, in groups and at home for 11 months; 67 women represented a control group that did not exercise. Results showed that the women in the exercise group significantly improved physical function capacity, while the women who did not exercise significantly decreased bone quality as well as physical function capacity. The study concluded that a specific exercise program reduces physiological bone loss and maintains bone quality.