How can you tell if your exercise program is truly building stronger bones?
If you're concerned about your bone health, exercise can be a game-changer. But how exactly should you exercise to maximize the benefits? A research paper titled "Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription" holds the answers you've been looking for. Let's delve into these principles in a more personal and relatable way.
Principle of Specificity: Targeting the Right Areas
Think of your bones as delicate works of art, with certain parts needing extra attention. Exercises should be tailored to directly load the skeletal sites prone to fractures, such as the hip, spine, and wrists. For example, doing exercises that involve gravitational loading or muscles pulling on these specific areas can make a real difference. It's like giving those fragile masterpieces the careful restoration they need.
Principle of Progressive Overload: Gradually Raising the Bar
Imagine your bones as determined students who thrive on challenges. To help them grow stronger, you need to gradually exceed the normal stresses encountered in everyday activities. Pushing your bones beyond their comfort zone stimulates adaptation. This can involve increasing the magnitude, distribution, rate, number, and frequency of loading in your exercise routine. It's like giving your bones a progressively challenging curriculum to level up their strength.
Principle of Reversibility: Stay Consistent
Remember, the gains you make through exercise can fade if you stop the program or stimulus. Consistency is key to maintaining those bone-boosting benefits. It's like watering a plant—if you neglect it, it withers away. So, make exercise a regular part of your life to sustain the positive skeletal adaptations you've achieved. Keep nourishing those bones!
Principle of Diminished Returns: Embrace the Journey
Picture this: You embark on a new exercise routine, and at first, you see impressive improvements in your bone strength. It's like setting off on an exciting adventure. However, as time goes on, the rate of improvement may slow down. Don't fret; it's a natural process. Your bones gradually adapt and become accustomed to the new loads. Although subsequent gains may be slower and more modest, keep going! Remember, even small improvements in bone density are significant in the long run.
Understanding these key principles of exercise for stronger bones empowers you to design a personalized program that optimizes bone health. However, if you're part of the osteoporotic or osteogenic population, it's crucial to seek supervision from a physiotherapist experienced in bone-building exercises. They can guide you in selecting the right exercises, determine appropriate dosing, teach you the correct form and technique, and ensure your safety throughout the process.
Always prioritize your health and consult with healthcare professionals who can provide personalized guidance based on your individual needs. With the right exercise regimen, you can strengthen your bones, reduce the risk of fractures, and enjoy a vibrant and active lifestyle.
Daly, R. M., Dalla Via, J., Duckham, R. L., Fraser, S. F., & Helge, E. W. (2019). Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription. Braz J Phys Ther, 23(2), 170-180. https://doi.org/10.1016/j.bjpt.2018.11.011
photo shot at Aro Ha
