Exercise
Exercise during the age when
bone growth is occurring
increases bone density, while
increased weight-bearing exercise
after the age of peak bone
density acts mainly by reducing
expected bone loss. Exercise
increases the deposition of
bone through mechanical stress
(including microfractures) which
triggers osteoclast/osteoblast
activation. In younger adults,
increasing muscle mass with
resistance exercises leads to
increased bone density, but this
is not the case in older adults.
The best form of exercise for
bone density is weight-bearing
(not swimming or cycling), dynamic
(requiring exertion), and
cyclical (not done every single
day to allow stressed bones
to rest and recover).18 Good
examples are walking, jogging, tennis, dancing and aerobics. Exercise
must be regular to provide benefit since, especially in older adults,
conditioning is rapidly lost. Non weight-bearing exercise in older adults
helps reduce fracture risk, as good muscle tone and flexibility are
essential to preventing falls. Older adults with reported low exercise
levels in adolescence will have a higher risk of osteoporosis.19
ExerciseExercise during the age whenbone growth is occurringincreases bone density, whileincreased weight-bearing exerciseafter the age of peak bonedensity acts mainly by reducingexpected bone loss. Exerciseincreases the deposition ofbone through mechanical stress(including microfractures) whichtriggers osteoclast/osteoblastactivation. In younger adults,increasing muscle mass withresistance exercises leads toincreased bone density, but thisis not the case in older adults.The best form of exercise forbone density is weight-bearing(not swimming or cycling), dynamic(requiring exertion), andcyclical (not done every singleday to allow stressed bonesto rest and recover).18 Goodexamples are walking, jogging, tennis, dancing and aerobics. Exercisemust be regular to provide benefit since, especially in older adults,conditioning is rapidly lost. Non weight-bearing exercise in older adultshelps reduce fracture risk, as good muscle tone and flexibility areessential to preventing falls. Older adults with reported low exerciselevels in adolescence will have a higher risk of osteoporosis.19
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