How Does Exercise Affect Bone Density?

It’s known that exercise does increase bone density and improves bone health, however, evidence is showing that not all exercises are equal in building strong, healthy bones or preventing osteoporosis. Here are three characteristics that have a large impact on increased bone density according to researchers from the Bone & Joint Injury Prevention & Rehab Center at the University of Michigan:

• High magnitude exercise such as gymnastics and weightlifting, where the force or impact is the greatest.
• High impact exercise such as jumping or plyometrics.
• Frequent exercise such as running, where the impact to the bones occurs often throughout the exercise.

Magnitude and frequency in exercise both play a major role for developing greater bone density. Researchers have said that as little as 12 to 30 minutes of weight-bearing exercise three days a week increases bone density. Research shows that at any age, exercise may help to build bone density. Weight-bearing exercise is what seems to stimulate and retain calcium in the bones that bear the load. This bone-building process is due to the force of muscles pulling against bones, so any force placed on a bone will strengthen it.

A list of the best exercises for increasing bone density include:

• Weight training and squat exercises
• Plyometrics
• Jump Training
• Stair Running
• Body weight exercises
• Jump roping
• Running
• Hiking
• Backpacking

If you have questions regarding bone density, contact Blackstone Orthopedics & Sports Medicine to set up an appointment. We have experienced orthopedic surgeons that are happy to assist you by providing you with knowledgeable health and fitness information. Visit our website or call (800) 725-3037 to schedule an appointment at any of our 8 locations.