Bone Density Exercise
Holistic Physio Fitness Mona Vale specialises in bone density training. We are the only facility on the northern beaches that is licensed to perform bone density DEXA’s under medicare, on the northern beaches. We have also specialised in the training of patients, through specific exercise therapy, to slow down, maintain, or even improve their bone density. Whether you have been diagnosed with osteoporosis, osteopenia, or you just want to prevent the onset of bone density issues, our facility will be able to help. With our dual qualified practitioners, multiple gyms onsite, including our group studio, we are completely equipped to create and administer an EFFECTIVE bone density program for you. We do this gradually and safely, using progressive overload principles in order to avoid injury whilst working on your whole body strength and bone density.
Our Therapists
Our therapist will develop individualised programs, and supervise you so that it is effective. Holistic Physio Fitness has multiqualified therapists. This means they have multiple University degrees and professional qualifications to be able to better treat your condition.
BONE HEALTH
Bone health is vital to overall well-being, particularly as we age. A strong skeletal system will extend the quality of your life by reducing the likelihood of minimal trauma fractures. One of the most significant health concerns related to bone strength is bone density, or the amount of mineral content within the bones. Decreases in bone density are known as osteopenia or osteoporosis when it becomes severe. This can lead to an increased risk of fractures and serious injuries. Fortunately, the right exercise therapy, particularly exercises that focus on progressive overload, can play a critical role in maintaining or improving bone density, as well as slowing the rate of bone loss. Together with the proper diet and lifestyle, you are able to improve your bone density, maintain it, or at the very least, slow down the progressive loss that comes with age and hereditary issues.
UNDERSTANDING BONE DENSITY
Bone density refers to the amount of mineral matter, primarily calcium, packed into the bone. Strong, healthy bones contain a high mineral content, while weak bones suffer from low mineral density. The process of bone remodelling occurs throughout our lifetime: new bone tissue is constantly being formed, while old tissue is broken down. Up until the age of 30, our bones continue to gain density and reach their peak bone mass. After this, the balance between bone formation and breakdown begins to shift, with bone resorption (breakdown) outpacing the formation of new bone tissue.
This shift can lead to lower bone density, which makes bones more fragile and prone to fractures. Osteoporosis, in particular, is a condition where bones become so porous and weak that they fracture easily, even from minor falls or injuries. While genetics and age are factors that influence bone density, lifestyle choices such as diet, physical activity, and other health conditions also play a significant role in maintaining bone strength.
exercise for BONE DENSITY
Exercise is one of the most effective ways to help prevent bone loss and improve bone density. Weight-bearing and resistance exercises, in particular, have been shown to stimulate bone formation, slow the rate of bone breakdown, and even help build stronger bones over time. In contrast to what we may commonly think, bones are not static structures—they are living tissue that responds to the stresses placed upon them.
When bones are subjected to impact or load, the body responds by increasing bone formation to counteract the stress. This adaptive process, known as “mechanical loading,” is a key mechanism in maintaining and improving bone density. The importance of exercise therapy, especially through progressive overload, cannot be overstated, as it directly influences this bone-building response.
Progressive Overload: The Key to Bone Density Exercise
The principle of progressive overload, which is a cornerstone of exercise physiology, is essential when it comes to bone density. Progressive overload means gradually increasing the intensity, frequency, or volume of exercise over time in order to encourage the body to adapt and become stronger. For bones, this means continually increasing the load or resistance placed on them to stimulate bone formation.
To make sure bones respond to exercise and either maintain, improve, or slow down the rate of bone density loss, it is crucial that the bones are subjected to progressively higher loads. This can be achieved in several ways:
Weight-Bearing Exercises: These exercises involve the body supporting its own weight, or the weight of an additional load. Examples include walking, running, dancing, and hiking. The impact from these activities causes stress on the bones, prompting them to adapt and become denser. As intensity increases over time—such as by increasing the speed of walking or running, or adding inclines—bone density can continue to improve.
Resistance Training: Resistance exercises, also known as strength training, are perhaps the most effective way to build bone density. Lifting weights or performing exercises that use resistance bands or bodyweight, such as squats, lunges, and push-ups, places mechanical stress on the bones. This stimulates bone remodelling, and the bones adapt by becoming denser. Progressing the resistance over time is crucial to ensure the bones continue to respond.
High-Impact Exercises: High-impact activities, such as jumping, plyometrics, and sports like tennis or basketball, are also beneficial for increasing bone density. These exercises create a greater force on the bones compared to low-impact activities, triggering a stronger bone-building response. However, these exercises may not be suitable for everyone, especially those with existing joint issues or osteoporosis, as they carry a higher risk of injury.
Flexibility and Balance Exercises: While not directly stimulating bone growth, flexibility and balance exercises play a supportive role in bone health. They help improve joint mobility, enhance posture, and prevent falls, which are particularly important for individuals with low bone density. Practices like yoga and Pilates, along with targeted stretches, can complement other forms of bone-strengthening exercises.
The Importance of Consistency and Long-Term Commitment
While a single session of exercise can stimulate bone activity, the key to lasting benefits lies in consistency. Bone density improvement requires regular, sustained physical activity over time. Engaging in weight-bearing and resistance exercises at least three to four times a week is often recommended for optimal bone health. Long-term commitment is necessary, as the process of bone remodelling can take several months or even years to produce noticeable changes.
For those already experiencing bone density loss or those at risk of osteoporosis, maintaining a consistent exercise routine can significantly slow down the progression of bone loss. The benefits of exercise therapy go beyond merely maintaining bone health—they can improve overall muscle strength, coordination, and cardiovascular health, all of which reduce the risk of falls and fractures.
Other Factors to Consider in Bone Density
While exercise is one of the most important factors in maintaining bone density, it is not the only one. Nutrition plays a critical role as well. Adequate calcium and vitamin D intake are essential for bone health, as these nutrients support bone formation and mineralisation. In addition, lifestyle factors such as avoiding smoking and limiting alcohol consumption can further enhance bone density.
For individuals with osteoporosis or significant bone density loss, it is essential to work with a healthcare professional or physiotherapist to tailor an appropriate exercise programme. Certain exercises or high-impact activities may not be suitable for those with advanced bone loss, and in these cases, a more cautious approach with lower-impact exercises may be necessary.
Exercise therapy is a cornerstone of maintaining and improving bone health, and when applied correctly, it can significantly impact bone density. The principle of progressive overload is particularly vital for ensuring that bones continue to respond to exercise, either maintaining their density or, in some cases, becoming denser over time. Through regular weight-bearing, resistance, and high-impact exercises, individuals can improve their bone strength, reduce the risk of fractures, and potentially slow the progression of conditions such as osteopenia and osteoporosis.
Consistency, proper technique, and gradual increases in exercise intensity are all crucial for maximising the benefits of exercise on bone health. A well-rounded exercise programme, combined with a balanced diet and healthy lifestyle choices, offers the best chance for strong, healthy bones throughout life. If you’re concerned about your bone health, consulting with a physiotherapist or healthcare provider can help you develop a personalised exercise plan that is both safe and effective for you