Weight bearing exercises are beneficial to preserve bone health and bone density. As you age, the actual size of your bones does not change but the density of your bones does. Weight bearing exercises can help to prevent and minimize this loss of bone density and the potential fractures and osteoporosis to which it can lead.
Bone Density
Your bones provide support to your body and protect your internal organs by their structure. They also store minerals such as calcium and phosphorous and are responsible for making blood cells. You reach your peak bone mass around the age of 30, after which the density of your bones begins to decline. The rates vary for men and women but the average rate of decline is between 3 and 5 percent bone loss per year after your thirties until approximately your fifties. After that time the rate of bone density loss is dependent upon various other factors such as the loss of estrogen in women and the loss of testosterone in men.
Weight Bearing Exercises
Your bones are in a constant state of breaking down and rebuilding themselves. A good example of this is when you have a fracture and your bone generates new bone cells to heal and repair the fractured area. When you perform weight bearing exercises, a similar activity occurs. The stress you place on your muscles and bones against gravity causes your bones to create bone cells to strengthen them. Activities that are considered to be weight bearing include weight lifting, jogging, aerobics, racquet sports, hiking, climbing stairs and even dancing. Some activities such as swimming and bicycling are good cardiovascular activities but are not considered good weight bearing activities.
Weight Bearing Exercises, Sex and Race
Teenage girls should be encouraged to be active in weight bearing sports. Both soccer and volleyball are excellent weight bearing sports that many young women enjoy. Women of childbearing age are at a risk for bone density loss as a result of pregnancy and breastfeeding. Older women are at risk for bone density loss due to menopause and the loss of estrogen in the body. In general, women reach their bone density peak earlier than men.
Men maintain their bone density longer than women but as they reach a more advanced age their weight and activity level diminish, creating risk for loss of bone density. The decrease in testosterone impacts bone density in men due to its relationship with estrogen in their system. Overall, black men and women have greater bone density than their Caucasian counterparts.
Understanding Your Bone Density
Your healthcare provider can order the exams that give you information about your bone density. Once you understand your bone density, you can work with your healthcare professional or fitness trainer to develop a weight bearing program that is tailored to you. This information is for informational purposes only and does not replace advice from your healthcare professional related to all aspects of bone density loss.
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