I promise this post is not just a science lesson so please read on to the end.
Bone, a dynamic living tissue, undergoes a natural process of loss as we age. However, lifestyle choices can significantly influence the rate of this decline. Our peak bone mass is attained during the late teens and early twenties. Building robust bones during this critical period can substantially mitigate the risk of brittle bones later in life. From around the age of 40, bone mass gradually diminishes, with a sharper decline observed in women post-menopause. By the age of 65-70, everyone faces an increased susceptibility to bone frailty.
The objective as we age is to slow this process of bone loss and retain bone strength.
Our bodies possess an extraordinary ability to maintain equilibrium. Throughout much of our lives, there's a balance between the replacement of old bone cells and the formation of new ones. Lifestyle factors can sway this balance. Although certain disease states can impact bone health, this post focuses on lifestyle factors. Despite the inevitability of bone weakening with age, we wield the power to maintain and fortify our bones at any stage of life through bone-building and muscle-strengthening activities, coupled with nurturing our cells with a healthy environment.
Let’s start with what contributes to an unhealthy cellular environment: inflammation. Systemic chronic inflammation serves as a catalyst for numerous chronic diseases, including heart disease, type 2 diabetes, asthma, arthritis, and osteoporosis. Heavily processed foods-commercial baked goods, processed meats, deep fried foods, sugar-sweetened beverages, and trans fats all contribute to inflammation and are deficient in nutrients the body needs to function well. Oxidative stress, which results in inflammation, occurs when there are too many free radicals in the body and not enough antioxidants to eliminate them. Production of free radicals is a normal byproduct of cellular metabolism but when not in balance, they can harm cells and tissues, including bone. Consuming heavily processed foods, exposure to environmental toxins, smoking, chronic stress (perceived and real), and sedentary habits further exacerbate this imbalance.
Fortunately, there are things you can do to foster a healthier cellular environment. Eat a nutrient dense diet rich in antioxidants, which neutralize free radicals, limit or avoid the above mentioned triggers to inflammation when possible, practice stress reduction techniques such as spending time in nature, meditation, and mindfulness, and be active.
A myriad of physical activities can bolster bone health. Incorporating a variety into your weekly regimen can help ward off osteoporosis and fractures. It's crucial to select activities that resonate with you, align with your fitness level, and fit into your lifestyle.
Weight-bearing:
Walking
Hiking
Rucking: walking or hiking with a weighted backpack
Jogging/Running
Dancing
Stair climbing
Resistance Training:
Weightlifting
Bodyweight exercises (e.g., push-ups, squats, lunges, planks)
Resistance band exercises
Water aerobics
High-Impact:
Jumping jacks
Burpees
Jump squats
Jumping rope
Sports:
Tennis
Basketball
Soccer
Volleyball
Martial arts
Balance and Coordination:
Tai Chi
Yoga
Qigong
Pilates
Stability ball exercises
Activities of Daily Living:
Gardening
Yard work
Household chores
Climbing stairs
Standing instead of sitting
Adapted Exercises for Older Adults:
Chair exercises
Tai Chi
Qigong
Walking or light jogging
Resistance band exercises
Note that any physical activity incorporating weight-bearing, impact, resistant, or muscle strengthening can benefit bones. The bones affected by the activity are the ones that get stronger. This is why it is recommended to work all the major muscle groups. For instance running will affect the bones in the lower body but not the upper body, while pickleball will affect both upper and lower body. The higher the impact the more bone growth is stimulated, but excessive mechanical force can lead to overload and fractures. Bones also require recovery time to stimulate more growth. Too much of something is not a good thing. Strong muscles play a pivotal role in posture, joint stability, injury prevention, and can contribute to bone strength.
The Physical Activity Guidelines for Americans is full of great information including recommendations for all ages, certain populations, being active and safe, activity levels (light, moderate, and high intensity), and overall benefits of physical activity. From the Physical Activity Guidelines:
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits. Guidelines just for older adults: As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.
Choose activities that are right for you. If you have thin bones, opt for lower-impact that also improves posture and balance without compromising safety. If you have any existing health conditions or concerns, consult with a healthcare professional before starting a new exercise program. Consider taking classes or working with someone like an athletic trainer.
Moving our bodies offers numerous benefits extending beyond bone health. It contributes significantly to enhancing mental and emotional well-being, countering the detrimental effects of chronic stress-induced inflammation. Physical activity enriches my life by providing opportunities to foster social connections, immerse myself in nature's beauty, uncover my inner strengths, and cultivate the innate connection I have with my inner wisdom (we all have this connection). It's also fun!
What are some of your favorite bone building activities? Try something new. I'm going to start rucking.
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