Preventing Premature Bone Loss with Bone Strength Training
We risk premature bone loss if our muscles aren't worked enough.
Our body consists of 206 bones that are made up of hard tissue on the outside and soft tissue on the inside. We all know that our bones provide our bodies with their skeletal framework and support as well as protect our organs. However, they also perform the important function of storing minerals that are vital to the production of blood cells. This makes them an integral part of our body and needless to say, we need to keep them fit and healthy.
But how exactly do we prevent bone loss and retain bone strength?
It turns out that mechanical loads and muscle strength keep our bones healthy. During the first 18-21 years of our lives, we experience growth spurts. Our bones grow longer, thicker and stronger during this time. Healthy bones are not just more stable but are also lighter. When we work our muscles hard, the bone experiences a slight distortion. Numerous forces such as tensile, shear, compression, and bending forces are transmitted to the bone though muscles and cause tiny distortions within the bone that stimulate bone metabolism. This activates osteoblasts, which are cells that build up bone mass. The bone deposits mineral salts that increase the stability of the soft and thickens the outer hard tissue along with insertion points of the tendons and joints around the bone.
On the contrary, if muscles aren’t worked enough, it leads to a reduction in bone mass as our bones do not get the mechanical load that they require. This could lead to premature bone loss.
Strength training is not only beneficial but also highly essential in order to improve bone health.
Strength Training To Manage or Prevent Bone Loss
Osteoporosis is a loss of bone density – which weakens bones and increases the risk of fracture. Treatment for osteoporosis often requires the prescription of load bearing exercise. This may mean exercise such as walking or running but these exercises carry with them a risk of injury due to impact and repetition.
Strength training is beneficial for osteoporosis as it applies a controlled force to the bones. In response, the bone will lay down new bone to increase density. Our team of physiotherapists and exercise physiologists can review your bone density scans and build a customised strength training program to improve your bone health.
If you're concerned about your bone strength, or need help managing your Osteoporosis, Kieser's professional Physiotherapists and Exercise Physiologists are ready to help. Learn more about Kieser's strength training for bones, the Kieser Method of training and locate your closest fitness centre here.