Exercise

Exercise is not just important to general health, it helps build bone mass in youth and slows down bone loss in adults. Exercise is also a factor in helping to reduce the risk of falls as it strengthens muscles, increases flexibility, and improves coordination and balance. During physical activity bones receive messages that they need to work and be strong. When there is a lack of exercise, bones do not receive these messages and lower bone mass can result. Regular physical activity on a long-term basis maintains the benefits for bone health.

The key message is to mobilize in order to strengthen muscles, which brings considerable benefit:

• In the young, exercise helps to build strong bones
• It helps adults maintain their bones
• Exercise helps prevent bone loss and falls in the elderly
• People who have suffered fractures can benefit from special exercises and training (under medical supervision) to improve muscle strength and muscle function for greater mobility and improved quality of life.

Weight-bearing exercise is good for bone health. This type of exercise includes walking, jogging, stair climbing, tennis, volleyball and similar sports, aerobics, tai chi and dancing.

Resistance training, also known as weight or strength training, is also good for muscles and helps maintain bone mass. Speak to your doctor to find out which sort of exercise is best for you according to your age and health condition.

How much exercise is recommended?

The amount and type of exercise will vary depending on your age and bone health. An exercise program should be individually tailored to your needs and capabilities. Overall, most people should aim to exercise for 30-40 minutes three to four times each week, with some weight-bearing and resistance exercises in the program.

Exercise to build healthy bones in the young

Through weight-bearing exercises (jumping, running, dancing, walking), young peoples' bones acquire both density and mass. The bones become stronger and less vulnerable to osteoporosis later in life. Building up bone density and bone mass is particularly important for young girls and boys aged 8-16, and to a lesser extent, in younger adults.

Celebrities speak out

“I have several people in my family who have osteoporosis. I think that women have to take more responsibility about their bones. More women get osteoporosis than breast cancer. When I was competing at Miss Venezuela and Miss World, I used to love to run, play basket ball, volley ball. My advice is move it, or lose it! Muévelo o piérdelo!” Pilin Leon, Miss Venezuela and Miss World in 1981

For older adults

It is important that the exercise you choose is suited to your age and health condition. In older adults, weight-bearing exercise helps to maintain bone density. Exercise is especially important for older women, who have a higher rate of bone tissue loss after menopause.  Exercise builds muscle tone and improves balance, thereby preventing falls, which are a major trigger of fractures. This is particularly important for older people.

Exercise can also play a crucial role in rehabilitation. Muscle strength and bone strength are related. Muscle strengthening exercises can help to rebuild bone in those who have developed osteoporosis, and can also provide relief from one of the most debilitating symptoms of osteoporosis: pain.  People with osteoporosis or previous factures should consult their doctors before embarking on an exercise program.

For more general information about the role of exercise in bone health see the IOF report 'Move it or Lose it: How exercise helps to build and maintain strong bones, prevent falls and fractures, and speed rehabilitation'.