Build Better Bones

Bone is changeable tissue that responds to variables in mechanical loads by altering its mass, structure and/or strength. Today's blog will explore some of the key principles behind exercise for bone health.

Principle of Specificity: The way bones change in relation to loading is site-specific and not systemic in nature. In other words, when your physiotherapist prescribes exercises, they must include targeted activities that are known to directly or indirectly load the bones giving trouble. The most common sites of fractures are the hips, the spine and the wrists.

Principle of Progressive Overload: The load put on bone, either directly or indirectly, must push a little bit further than what we are used to during everyday activities. Bone is adaptable. If you lift at the same weight session after session, you will be unlikely to see any improvements. If you lift a little bit heavier each time, you will notice changes in lifting capacity and muscle definition, the same happens with bones: if you don't progressively overload them, you're unlikely to see meaningful change.

Principle of Reversibility: Any positive bone adaptations resulting from exercise training will be progressively lost once the exercise is stopped. Research suggests that for many people, exercising at least twice a week is enough to positively influence bone health over the long term, though frequency and intensity needs vary from person to person.

So… Now you know the importance of exercise for healthy bones, but what can you do? Take a look at our suggestions below of exercises for bone health!

Exercises for bone health:

It is recommended to have a mix between weight-bearing and resistance based exercises for supporting bone health.

Weight-bearing exercises

● Walking

● Hiking

● Jogging

● Climbing stairs

● Playing tennis

● Dancing.

Resistance based exercises:

● Lunges

● Deadlifts

● Squats

● Rows

● Flys

● Overhead press

If you have a diagnosed bone density condition, check with your physiotherapist before starting resistance exercises like these, as your program may need to be adapted to your individual risk level.

Our team here at Physio K can help you put steps in place to support your long-term bone health.