XENUS FITNESS: 10 - Strengthens bones and helps reduce risk of osteoporosis.

Your body produces bone that has the potential to be as strong as granite and support four times more weight than concrete. The human body is truly amazing and we have the choice to experience this potential every single day of our lives. Like muscle, bone is living tissue that responds to exercise by becoming stronger.

As we exercise we place added pressure on our bones, for example doing a squat. This is a good thing. After this occurs, our bone cells (Osteoblast) migrate to the weakest area of the bone (The area of the bone that suffered the most from the added stress). When the cells reach the weak area, they will immediately start to begin creating a new layer of bone. This routine strengthens and improves our bone’s density. The bone cells manufacture and release proteins, mainly collagen, which is deposited in between the bone cells to increase bone strength in that area. These proteins eventually mineralize, giving bone its characteristic rigidity.

If we live long enough, every woman and most men will suffer from osteoporosis. After break our hip bone, suffering from osteoporosis, we must have a hip replacement immediately. Otherwise, there is a 20 % chance of dying from complications within a year from this injury. Not to worry, an Australian study shows that running strengthens the leg bones of both older and younger generations (Medicine & Science in Sports & Exercise, October 2005.) However, the research found that bones that are only used during exercise are only strengthened by activity. Running strengthens leg bones, rowing strengthens arms and back, and lifting weights strengthen bones that are used during each lift.

Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone mass or density). As a result, bones become thinner and less dense, so that even a minor bump or accident can cause serious fractures. These are known as fragility or minimal trauma fractures. Osteoporosis usually has no signs or symptoms until a fracture happens - this is why osteoporosis is often called the 'silent disease'.

To help prevent Osteoporosis is easy; all we have to do is exercise! Our bodies reach an average bone density peak at the age of 30. So if you are still young get active and go have fun! This will prolong the rate of bone degeneration as you become older. If you are passed this peak don’t stress, the longer we keep active the longer we will prevent the degeneration of our bones. Remember if you don’t use it you lose it, this quote is spot-on with regards to maintaining our bone density.

The best exercises for improving our bone density are weight-bearing activities, which force us to work against gravity. This includes weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing. Examples of exercises that are not weight-bearing include swimming and cycling. Although these activities help build and maintain strong muscles and have excellent cardiovascular benefits, they are not the best way to improve bone density. These exercises don’t place enough resistance on our body. If we have weak joints and are unable to perform the weight bearing activities, swimming and cycling are a great substitute and are better than sitting around doing nothing toward achieving our potential health.

Cheers, Xenus Fitness