High-impact exercise may be best bone-builder

This is great information for all to know.

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wellnessworks4u@gmail.com

High-impact exercise may be best bone-builder

Thu Mar 12, 2009 3:54pm EDT
NEW YORK (Reuters Health) - Men who want to keep their bones strong may want to add running to their exercise routine, new research suggests.

In a study of 42 athletic men ages 19 to 45, researchers found that running seemed to have even bigger benefits for bone mass than strength training did. Both runners and weight trainers had greater bone density in the spine compared with road cyclists, but much of the benefit in weight trainers seemed to stem from their greater muscle mass.

In contrast, running appeared to build bone density regardless of the men's muscle mass.

"The results of the study confirm that both resistance training and high-impact endurance activities increase bone mineral density," senior researcher Pamela S. Hinton, an assistant professor at the University of Missouri in Columbia, said in a news release from the university.

"However," she added, "high-impact sports, like running, appear to have a greater beneficial effect."

Hinton and her colleagues report the findings in the Journal of Strength and Conditioning Research.

Bone is living tissue that reacts to exercise by becoming stronger.

Exercise that forces the body to work against gravity -- like running, jumping and weight training -- is most effective. In contrast, low- impact activities, such as cycling or swimming, put relatively little stress on the bones.

In this study, cyclists generally had the lowest bone density at all body sites measured. That sports-related difference did diminish once Hinton's team factored in the men's muscle mass; in general, as muscle mass -- or body weight -- increases, bone mass does as well.

However, even with muscle mass considered, weight trainers and runners still had greater bone density in the spine. And the effects of running appeared to be independent of muscle mass.

Hinton recommended that athletes involved in low-impact sports like swimming, cycling and rowing add weight training or high-impact activities to their workouts. It is key, she noted, to target muscles throughout the body.

"Exercise programs to increase bone strength should be designed using what is known about how bones respond to exercise," Hinton said. "Only the skeletal sites that experience increased stress from exercise will become stronger."

SOURCE: Journal of Strength and Conditioning Research, February 2009.

By MotherGoose
Posted March 13, 2009 at 9:59 am
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This study you cite was with athletic men ages 18-45. Does this describe the typical member of this community group? Not that I can see.
Weight-bearing exercise IS very important. this can be walking or dancing or whatever we are doing vigorously on our feet. (Weight-bearing is NOT weight-training or lifting which is a different kind of exercise). Obviously, it is NOT biking or swimming as these do not fit the definition of weight-bearing.
NOW --- high impact is another matter. Not really considered safe for those with bone loss for several reasons such as bone fragility, impaired balance, arthritic joints, etc.
In young people -- who are still accumulating bone mass -- high impact activities such as running, gymnastics, and jumping rope and such does stimulate bone growth more than mere walking. This is just one reason active sports such as soccer are good for our youth. Build a big bone bank account for your older years. Trampolines are not such a great idea for safety reasons -- just too many accidents and even deaths. We certainly need to address the lifelong bone health needs of our children. Filling these needs also promotes a overall health benefit -- not just to prevent osteoporosis in older years, but for weight control, diabetes prevention, cardiovascular health, etc. The study above did not involve very many young, athletic men but it compared their activities to others who were not even doing weight-bearing activities. They "compared apples to oranges".
Lucy Buckley aka Mother Goose

By wellnessworks4u
Posted March 13, 2009 at 11:10 am
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Bone is living tissue that responds to exercise by becoming stronger.

I had shared this study because I believed that we were all looking to help others as well as ourselves.

Osteoporosis is an imbalance of bone turnover that is the result of many factors including, but not limited to, diet, physical activity, body weight, smoking, alcohol & medicines.

Part of my life's work is to focus on my health & wellness mission: To encourage others to take ownership of their health which includes taking steps to increase their bone density.

Here is a very informative brochure on the safe way to exercise from the NOF. Follow this link:
http://www.nof.org/osteoporosis/Guidelines_for_Safe_Movement.pdf

Blessings of Wellness,
Elaine
wellnessworks4u@gmail.com

Bone is living tissue that responds to exercise by becoming stronger.

You know that your muscles get bigger and stronger when you use them. Bones are similar; they get stronger and denser when you make them work. And “work” for bones means handling impact, the weight of your body, or more resistance. Currently, we know the most about two types of exercises that are important for building and maintaining bone density. These are:
WEIGHT-BEARING, IMPACT EXERCISES.
These exercises include activities that make you move against gravity while staying upright.

Weight-bearing, High-Impact Exercises are best for building bones in people who do not have low bone mass, osteoporosis or are frail.

Some of these exercises include:

• Dancing
• High-impact aerobics
• Hiking
• Jogging/running
• Jumping Rope
• Stair climbing
• Tennis

Weight-bearing, Low-Impact Exercises can also help to build bones and are safer for people who cannot do high-impact exercises.

Some of these exercises include:

• Elliptical training machines
• Low impact aerobics
• Stair-step machines
• Walking (treadmill/outside)

RESISTANCE AND STRENGTHENING EXERCISES
These exercises include activities where you move your body, a weight or some other resistance against gravity.
• Functional movements, such as standing and rising up on your toes
• Lifting weights
• Using elastic exercise bands
• Using weight machines
• Lifting your own body weight
NON-IMPACT ACTIVITIES (BALANCE, FUNCTIONAL AND POSTURE EXERCISES)
These exercises can help you to improve balance, posture, and how well you move in everyday activities. These exercises can also help to increase muscle strength and decrease the risk of falls and broken bones.

Some of these exercises include:
• Balance exercises. Exercises that strengthen your legs and challenge your balance, such as Tai Chi, can decrease your risk of falls.
• Posture exercises. Exercises that improve your posture and reduce rounded or “sloping” shoulders can help you decrease the risk of fractures, especially in the spine.
• Functional exercises. Exercises that improve how well you move can help you in everyday activities and decrease your risk of falls and fractures. For example, if you have trouble getting up from a chair or climbing stairs, you should do these activities as exercises (try standing up and sitting down several times until you are tired).
Yoga and Pilates can also improve strength, balance and flexibility; however people with low bone density or osteoporosis should avoid certain positions to prevent fractures. These include forward-bending exercises. A physical therapist should be able to help you learn which exercises are safe and appropriate for you.
NON-WEIGHT-BEARING, NON-IMPACT ACTIVITIES
These exercises can be part of a well-rounded exercise program, but do not help to build bones. If you like these activities, try to add in others that work your bones

Some of these exercises include:

• Bicycling/indoor cycling
• Deep-water walking
• Stretching and flexibility exercises
• Swimming
• Water aerobics
NOF’s publication, Boning Up on Osteoporosis offers step-by-step instructions and illustrations for posture exercises, hip and back strengthening exercises, balance exercises and functional exercises.
If you can’t do high-impact weight-bearing activities, try lower-impact ones. For example, try walking or stair-climbing instead of jogging. If you haven’t exercised regularly for a while, check with your healthcare provider before beginning a new exercise program—particularly if you have health problems such as heart disease, diabetes or high blood pressure.
Once you have your healthcare provider’s approval, start slowly. If you have already had spine fractures from osteoporosis, be very careful to avoid activities that require reaching down, bending forward, rapid twisting motions, heavy lifting and those that increase your chance of a fall.
HOW MUCH EXERCISE SHOULD I DO?
Weight-bearing, impact exercises should be done for 30 total minutes on most days of the week.
1. Aim for 30 minutes at one time or break it up during the day. For example, 3 sessions for 10 minutes each will provide the same bone benefit as one 30-minute session.
2. If you can’t fit 10 minutes in, spread your impact exercises throughout your day by taking the stairs or by parking farther from the store or work.
Resistance/strengthening exercises should be done two to three days per week.
1. Try to do one exercise for each major muscle group for a total of 8-12 different exercises. Some of the major muscle groups include:
o Upper back
o Middle back
o Lower back
o Shoulders
o Upper arms
o Forearms (wrists)
o Chest
o Abdominals
o Hips
o Thighs
o Calves (lower legs)
2. Do one or two sets of 8 to 10 repetitions for each exercise. For example, if you lift a weight 10 times in a row and then stop, you have completed one set of 10 repetitions. You should rest for about 30 seconds to one minute between each set.
3. If you can’t do 8 repetitions in a row, the weight is too heavy or resistance is too much.
4. If you can do more than 10 repetitions in a row, you should probably increase the weight or resistance.
5. If you have osteoporosis or are frail, you may want to do 10 to 15 repetitions of a lighter weight.
If you’re at high risk of having a fracture, you should work with a physical therapist to develop a safe exercise program.
If you don’t have much time for strengthening/resistance training, do small amounts at a time. You can do just one body part each day. For example do arms one day, legs the next and trunk the next. You can also spread these exercises out during your normal day.
Balance, posture and functional exercises can be done every day. You may focus on one area more than the others. If you have fallen or lose your balance, spend time doing the balance exercises. If you are getting rounded shoulders, work more on the posture exercises. If you have trouble climbing stairs or getting up from the couch, do more functional exercises. You can also perform these exercises at one time or spread them throughout your day.
As you get started, your muscles may feel sore for a day or two after you exercise. If soreness lasts longer, you may be working too hard and need to ease up. Exercises should be done in a pain-free range of motion.
CAUTION: If you are frail, have had a fracture, fall frequently or have osteoporosis you should take extra caution. Certain movements like twisting of the spine, high impact aerobics or bending from the waist can be harmful. NOF recommends that before starting any exercise program, you should consult with a knowledgeable physician about your fracture risk.

Again the link to the NOF brochure is:
http://www.nof.org/osteoporosis/Guidelines_for_Safe_Movement.pdf

By Quarryman
Posted March 13, 2009 at 11:34 am
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Speaking as a male...and an avid runner and recently disgnosed with osteoporosis, I really appreciated this information on high impact sports. I particularly appreciated the detail in your latest email, Elaine.

Thanks very much for the information,

John

By marion2
Posted March 13, 2009 at 2:53 pm
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Just thought I would jump in. There has been a debate lately about what makes an activity weight-bearing. Some say that the elliptical machine is not or is only partially so because you are getting help from it somewhat. And what about the stairstepper? The stepmill machine is the one where you are constantly walking on steps that rotate around in a drum inside the machine, so I think that would be considered full weight bearing. I am trying to get as much full weight bearing work as I can with out impact because I cannot risk another fracture. I continue to walk and do my free weight routine, but I would be interested in hearing what the physical therapists ' opinion is on these various activities. Any imput would be appreciated.
Thanks,
Marion

By Gatekeeper
Posted March 13, 2009 at 10:52 pm
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RE: Trampoline, I was talking about those small ones that are, what, 8-10" off the ground? Like you see the lady in the Comcast commercial bouncing on. They're not for play, though people do buy them for kids to play on. One does little bounces. So besides the cautions and danger, would it be good for one's bones, if one so chose that form of exercise? ~ JJ

By SequoiaHealth
Posted March 14, 2009 at 8:40 am
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Hi All:

As a health and fitness professional for over 25 years, I would not advocate high impact sports, especially running, to anyone regardless of bone building benefits. The major reason for this cautionary statement is injury. The 1970’s were replete with knee and back injuries associates with the repetitive motion and pounding on hard surfaces associated with running.

We saw the same problems with high impact aerobics. The only ones who really benefitted were the orthopedic surgeons. Now we have a whole generation of knee repayment candidates. It does not make sense to try and fix one problem and create another.

My choice would be a combination of weight training (using weights that are close to your maximum, safe ability), tennis and walking. This combination is a much safer, enjoyable and effective course of activity. It will also reduce the chance of cartilage damage to the back and knees.

As always , this activity should be combined with stress reduction to help lower cortisol and reduce total body inflammation and calcium loss, adequate water intake for optimum hydration, a diet that contains more fruits and vegetables and less animal protein to keep pH alkaline and adequate vitamin D supplementation to keep vitamin D3 levels in the 50–80 ng/mL (or 125–200 nM/L) year around confirmed by 25-hydroxyvitamin D test.

Hope this helps.

Woody McMahon
Reston/Herndon Osteoporosis Support Group Leader

By Eamenard
Posted March 14, 2009 at 10:42 am
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Dear SequoiaHealth:

So that is why I am having knee problems in my old age. I have jogged for 6 or so years first and then went to bicycling which I did for another 10 years actively. Also did aerobics for several years. Runners World also had an article that runners get Osteo. They have slight builds and that may be a factor.

I don't think that there is one answer to the Osteo maze. I have always been active but now have low BMD. Haven't had any what I would call fragility fractures. And I don't expect to have any. Was having urine calcium loss but diretic solved that.

As a result of low BMD, I have added more calcium foods to my diet. Diet is not the whole answer either as my wife and I have the same diet over the years and her BMD is very good?

The only factors that seem revelant for me are genes and age and perhaps the urine calcium as I don't know how long that had gone on.

So don't hook your star to one answer. I'm trying to cover most of the bases except for the meds. Healthy ways are what I would advocate. "Moderation in all things" as my Mom used to say.

By hummingbird36
Posted March 19, 2009 at 1:00 am
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Hi, I also use a mini trampoline while following the NFO exercise video. I do dance like motions rather than high jumping. I find I get a pretty good workout this way. I'm interested in what kinds of things you do and what is considered sale. Thanks

By Gatekeeper
Posted March 19, 2009 at 1:22 am
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I have yet to get one. I was just wondering if they'd be good for bone building... and they looked like fun, low impact on joints. ~ jan

By gishy
Posted March 19, 2009 at 10:18 am
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Thanks everyone for your input, you are very informed.

I have T score of 5.9 in the spine and my Internist suggests as well as walking I should swim as the muscle pull on the bones will build the spine?

Does anyone have a view on that, please?
Gish

By morning132
Posted March 19, 2009 at 10:40 pm
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Quite a number of years ago, I broke several bones in one of my feet due to a simple fall. I had also broken ribs in a minor fall. My bone density was not good! So, a few years back, I began walking and then running. Since I started running, I can assure you everything about me has improved, including by bones. I am so much stronger. My opinion only, but I believe that running will absolutely make a huge difference in your bones. I can't even begin to detail the benefits of running and/or walking. Your body will totally change. You will totally change (both mentally and physically). Just start out slow and gradually increase your time and speed. Of course, any exercise gives you such a mental boost. Running has done that for me. I am so much happier, more energetic and I am not in fear of breaking a bone. I am almost 59 years old and I love the life I have now as opposed to the life I had before I began running.

Good luck to all.

By littlechill
Posted March 20, 2009 at 11:49 am
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I "power walked" (11 min. miles) 10 miles per day for about 15 years and strength trained 3 days a week. I still got Osteoporosis. Now I walk and had to really lower my weights for strength training because of fractures in my spine. I tried a mini trampoline and just loved it but after using it for a few weeks, I was in major pain and had to go to a P.T. She said for me, it was not a good idea, because it was still jarring my back. I would love to go back to it, because it was fun. I have also thought of getting one of the stair climbers, but I did not know if it was as good as walking.

By SequoiaHealth
Posted March 20, 2009 at 12:32 pm
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Hi Gish:
Swimming is generally less effective at building bone because it is non-weight bearing. The water actually lessens the pull of gravity on your body thus reducing bone stimulation. If it is the exercise of last resort, that maybe a different story.

Hope this helps.

Woody McMahon
Reston/Herndon Osteoporosis Support Group Leader

By morning132
Posted March 20, 2009 at 12:50 pm
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littlechill:

Sorry to hear you worked so hard to stay in shape and still ended up with osteoporosis. Wow! First of all, an 11 min. mile isn't a power walk to me! That is a run. Of course, I am only 4'11" so I have to put lots of effort into running to increase the speed. And, 10 miles per day! I am impressed. Makes me wanna try harder. I hope that running helps my bones. I haven't had fractures since I began running. I would probably be reluctant to try out the trampoline. I am kinda clumsy sometimes and that could be dangerous for me. I would think the stair climber would be a great idea for you. But, I'm not an expert. I sometimes work out on an elliptical machine.
Any type of exercise is certainly going to help us in many ways. Sounds like you are very active. Good luck and keep up the exercise.

By gishy
Posted March 21, 2009 at 9:16 am
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Thank you Woody.

That is the impression I got too. It's just that my spine is pretty bad and just can't seem to find the definitive on how to build bone there.

Any suggestions would be more than appreciated.

I treadmill walk 30 minutes, 5 times a week.
Gish

By CocoGirl
Posted March 22, 2009 at 4:23 pm
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Dear Elaine and others...I do have osteoporosis, mainly in my spine. I haven't done much running lately, but do enjoy it. Is it dangerous for me to run? I was hoping now that the weather is starting to get nice again (in Cleveland...) that I could get out and start brisk walking/jogging.

By Gatekeeper
Posted March 22, 2009 at 5:14 pm
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RE: Swimming. It must help. My doc said Yoga would help and that is just stretching muscles... which swimming does also, right?

Littlechill, thanks for the info on the power walking and still getting osteo. I've been active all my life until recently and yet here I am too. Same with my mom for that matter.

I need to start watching the ads for a used trampoline. ~ JJ

By SequoiaHealth
Posted March 23, 2009 at 10:38 am
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Hi gishy:
Your exercise program will depend on your previous fracture history and DEXA numbers along with other lifestyle history. Walking on a track (outside is best) is much better than a treadmill. Non-treadmill walking is much harder than a treadmill and is better at improving bone and muscle strength as well as balance.

Full body functional weight training is the best in my opinion. The type of exercises and weight you use will also be determined by your history. Also don’t forget what I call the “Big 5.”

1. A diet that contains more fruits and vegetables. Fruits and veggies contain greater amounts of water and minerals with generally lesser amounts of animal protein.
2. Adequate water intake. Water is very important in helping the kidneys regulate pH and detoxify the body.
3. Stress reduction activities to help lower Cortisol and reduce calcium loss.
4. Year round vitamin D3 levels in the 50–80 ng/mL (or 125–200 nM/L) as confirmed by 25-hydroxyvitamin D testing.
5. Sufficient weight bearing exercise to stimulate muscle growth which is essential for bone strengthening determined by regular full body strength testing.

Hope this helps.

Woody McMahon
Reston/Herndon Osteoporosis Support Group Leader

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