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Exercise

Peak bone density is usually reached by the mid 30s and bone density then begins to reduce at a rate of 0.1% to 0.3% per year. It is probably no coincidence that the rate of exercise begins to diminish in the 30s. The link between reduced bone density and exercise was shown in its most graphic form during the early days of the space program. Astronauts returning from orbit were found to have a significant reduction in their bone density. This problem was solved by installing exercise equipment into space capsules that were designed to place strain on the long bones of the arms and legs.

When we put a strain on the long bones, cells in the bone are stimulated to lay down a mineral matrix which helps to form dense bone. This is why anyone who has been bedridden for long periods of time needs to be careful of falling and potentially breaking a bone.

Regular weight bearing exercise improves bone density even in people who have had a substantial loss of bone density in the past. Weight bearing exercise includes walking, cycling, yoga, isometrics, running and gym work, to name a few. Swimming is not a weight bearing exercise, as the water supports your weight, similar to the experience of the astronauts in space.

 

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