Improving Bone Health

January 17, 2025

Exercise plays a crucial role in improving bone health & density by
stimulating bone remodeling.

Here’s how it works:

Mechanical Load: Weight-bearing and resistance exercises apply mechanical stress
to the bones. This stress stimulates bone-forming cells (osteoblasts),
encouraging them to produce more bone tissue and increasing bone strength.
Stimulating Osteoblast Activity: Activities such as walking, running, resistance
training, and weightlifting promote the activity of osteoblasts. These
cells create new bone tissue, which enhances bone density.
Enhancing Bone Mineralization: Regular exercise encourages the deposition of
minerals (like calcium and phosphorus) into the bone matrix, which
strengthens the bones and makes them denser.
Improved Balance and Coordination: Exercise can improve balance and
coordination, which reduces the risk of falls and fractures, indirectly
supporting bone health.
Hormonal Benefits: Exercise can stimulate the production of hormones like
growth hormone and estrogen (especially in women), both of which are
essential for bone growth and maintenance.
Reduced Bone Resorption: Weight-bearing exercise may also help lower the
activity of bone-resorbing cells (osteoclasts), thus preventing excessive
loss of bone mass.

Types of Exercise for Bone Health:

Weight-bearing exercises: Jogging, hiking, dancing, and stair climbing.
Resistance training: Weightlifting, bodyweight exercises (like squats, lunges),
and particularly dynamic exercises like jumping and hopping.
Balance exercises: Improving one’s balance can reduce the risk of falls.
Strength training itself can be a great way of improving balance

Regular, varied exercise that combines strength training, weight-bearing activities, and balance work is a great way to ensure our bones stay strong and healthy. Including at least two resistance-based exercise sessions per week is recommended by Public Health England.

If you would like to explore how exercise can improve your bone health and reduce the risk of falls please do get in touch and I will be happy to advise!

Here are some references to support the information on how exercise improves bone density:

Borer, K. T. (2005). Physical activity in the prevention and treatment of osteoporosis. Current Opinion in Rheumatology, 17(4), 457-463.
– This review emphasizes the role of mechanical load on bones through physical activity, including weight-bearing and resistance exercises, as an effective method for improving bone density.
Kohrt, W. M., & Barry, D. W. (2012). Role of physical activity in the prevention and treatment of osteoporosis. Journal of Clinical Densitometry, 15(4), 416-423.
– The authors discuss how both weight-bearing and resistance exercises promote osteogenesis (bone formation) and improve bone mineral density (BMD).
Robling, A. G., & Turner, C. H. (2009). Mechanical signaling for bone modeling and remodeling. The Annual Review of Biomedical Engineering, 11, 455-474.
– This paper explains how mechanical forces from physical activities stimulate bone remodeling and enhance bone density, highlighting the importance of exercise in bone health.
Zhao, R., Liao, S., & Zhang, X. (2019). Effects of exercise on bone mineral density and metabolism in postmenopausal women. Journal of Aging and Physical Activity, 27(2), 123-130.
– This article highlights the hormonal benefits of exercise, particularly in postmenopausal women, and its positive effects on bone mineral density.
Shaw, M. T., & Shoemaker, R. A. (2011). The impact of resistance training on bone health. Journal of Strength and Conditioning Research, 25(6), 1564-1570.
– This study provides evidence for resistance training as an effective method to increase bone density by stimulating osteoblast activity and improving bone mineralization.