Bone Up on Bone Health!

Most people know that exercise is good for our health. We know it helps to keep our weight at a healthy level, and it improves the function of vital organs such as our heart and lungs. Exercise also boosts our mood and can be used to relieve stress, which in turn leads to improved mental health. However, what many people don’t know is that keeping active is crucial for your bone health.

So why is exercise important to our bone health?

• 1 in 2 women, and 1 in 5 men in the UK will fracture a bone after the age of 50.[1]

• In the first 5-7 years after the menopause, women can lose as much as 20% of their bone density. [2]

• While the average age of hip fracture is 77, there is a 10% mortality rate within 1 month - 1/3 will die within 12 months of incident.[3]

Our bones are living tissue that constantly break down and replace itself. As we get older, the rate at which our bones lay down new tissue slows down. This results in our bone density decreasing. This in itself isn’t a problem until our bones reach a level where they become brittle, and far more prone to fracture and osteoporosis. Fragility fractures of this nature happen more frequently in older people - most commonly in the hip, wrist, and spine. These are often life changing and can drastically reduce life expectancy. A fragility fracture is defined as being caused by an impact or trauma that would not usually result in a fracture. This risk is higher in women due to the menopause and rapid decline in hormones such as Oestrogen- a key player in bone metabolism. This can be negatively impacted further through medication - for example, post breast cancer treatments that block the bodies natural ability to produce oestrogen.

So... What can we do about it?

While the decrease in bone mass is a natural part of ageing, there are ways to slow the rate at which this occurs and in some cases even improve your bone density. Studies have shown a healthy diet, rich in Calcium and Vitamin D can help, as can weight bearing exercises such as walking, jogging and dancing. But, interestingly, research has suggested resistance training is even more effective as you are applying resistance against the muscle that’s moving the joint/s in use and therefore giving the bone more work to do. The bone responds to this by laying down more tissue, becoming stronger. This type of training can include free weights, weights machines or even the use of resistance bands. It’s important this training is progressive and that you gradually increase your weights as your strength grows. In addition to this, there have been further studies that have shown subjects in the early stages of Osteoporosis/ Osteopenia and have improved their T-Score (a score used to measure bone density) through carrying out short, low impact routines on vibrating plates such as Power Plates. This is particularly favourable for sick or elderly patients, people with limited mobility, or those with low fitness levels.

Most health and fitness professionals agree that a healthy lifestyle, including eating well and a carefully chosen resistance and weight bearing exercise routine will give you the best shot at keeping your bones as strong as possible, for as long as possible.

So go stay active, enjoy your training, and keep those bones healthy!

[1]https://www.ageuk.org.uk/information-advice/health-wellbeing/conditions-illnesses/osteoporosis/

[2]https://www.nhs.uk/live-well/healthy-body/menopause-and-your-bone-health/

[3]https://www.nice.org.uk/guidance/cg124/documents/hip-fracture-final-scope2