High-impact exercise may be best bone-builder

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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 Alli
Posted October 23, 2009 at 11:19 am
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Osteoporosis is hard to figure out ... especially when we hear of people that exercised and done weight lifting all their lives and still have it.. I think the Ph balance plays a part plus the hormones must play a bigger part than we realize. I would not be able to jog or run or I would end up in hospital.

By cm81256
Posted October 23, 2009 at 11:06 am
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well I have osteoporosis and my Endo told me under NO circumstance does he want me to Jog. He said it jars my bones and is not good exercise. I tend to agree with him.

By fish_server
Posted October 23, 2009 at 9:22 am
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I am about where you are and I'm 62. Have recently upped some of my walk into gentle jogging and when I got this dx I was worried about doing too strenuous exercise. The doctor has not limited my movement but various people seem to advocate the china doll treatment, afraid to even walk against the wind. I am heartened that this study is finding that running helps the spinal vertebra because that is where my osteoporosis is showing up. Exercise seems to be a confusing issue in osteoporosis,

By boomerbodycoach
Posted October 22, 2009 at 11:50 pm
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We have to remember that while weight bearing exercise is part of the solution, too much exercise, especially if strenuous, makes the body very acidic and to neutralize this acidity, the body pulls minerals out of the bones. I was able to find a decent explanation of this and here is the first part of it...

<<During exercise, body fluids shift increasingly toward an acidic state. There is also evidence indicating that as we age our blood and other body fluids become increasingly acidic. This tendency toward a lowered pH with aging when combined with exercise creates a cumulative effect resulting in a disturbingly lowered pH (increased acidity). But regardless of age, if this acidic state following exercise is allowed to persist for some period of time, the risk of nitrogen and calcium loss is greatly increased. The reason for this is that the body attempts to control the acidic tendency by releasing minerals into the blood and other body fluids that have a net alkaline-enhancing effect, thus counteracting the increasing acidity. Calcium from the bones and nitrogen from the muscles meet this need.
The problem is that in neutralizing the acid this way we give up valuable structural resources. You’re essentially peeing off bone and muscle as the body struggles to keep pH in a healthy range. While cannibalizing tissue in this way is necessary from a strictly biological perspective, this is an “expensive” way to solve the problem from an athletic perspective. For while body fluids may be chemically balanced in this process, future performance and even health may well be jeopardized as muscle and bone are compromised.>>

To read the whole article...go to http://www.cycleloft.com/merchant/1074/files/Post%20Exercise%20Acidity.pdf

for All Athletes: Post-Exercise Acidity. This is an excerpt from Dr. Loren Cordain and Joe Friel's book, The Paleo Diet --

Perhaps if one is balancing the effect of exercise, with eating the perfect diet <G> insuring we have enough minerals, alkalizing foods (minerals again) and all of the other things we have mentioned that seem to help...
The body WILL seek homeostasis and this could be at the expense of our bones. Complex stuff, huh!?

I do (now) test my urine to be sure I am staying alkaline, and i'm walking for @ 50 minutes with a weighted vest most days (that is how long it takes me to go the long route with my dogs, without doubling back :) I'm thinking I may have to get snow shoes for the winter, and I take plenty of minerals (including Calcium of course) , Vit D3. (and some other things like Biosil, etc) Hope this is enough to reverse my beginning BMD issues. Plan to have my Vit D3 levels checked for a baseline. I'm loving all these discussions. I'm learning a LOT more info than my MD provided for me. thanx to all! If I'm not careful, I could spend all day reading the posts! so much great info here!

By Omakruse
Posted May 30, 2009 at 1:27 pm
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I have danced and done aerobics all my adult life and still have osteoporosis. I have also had a lot of arthritis in my knees. I feel each person has to do as much weight bearing exercise as their own body can tolerate. To exercise to the point of injury is counter productive.

By ValerieEvelyn
Posted May 29, 2009 at 11:39 am
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Hello - I also have been struggling with the conflicting information about jogging as I love to 'gentle jog/walk'. I am 70, recently diagnosed with osteoporosis and thought I would have to give up my favourite exercise. After reading your posts have bought myself a new pair of Nike's and am going with my gut instinct to carry on (gentle) jogging. Thank you all for helping me to make up my mind. Was diagnosed after routine screening, have no symptoms, started taking calcium & Vitamin D3 but said no to drugs (gut instinct again!) Valerie.

By gishy
Posted March 23, 2009 at 10:56 am
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Thank you so much, that's very kind of you. Very interested to see your comment about the Treadmill,will have to get the dogs out more, it's logical now I think about it, thanks! I will buy some weights. There is no personal trainers in my part of Spain so will have a look on the Net for some exercises.

I have no fracture history but my spine is -5.9, I really am shocked with that score because I am very active, stand straight etc.

The 1st 6 months my spine deteriorated despite taking Bonviva.

The 2nd 6 months showed a minimal deterioration. I added magnessium, b12 injections, Vit K to my mix of supplements.

Once again, thank you for taking time out to answer
me.

I was going to join your Group but I saw it is mainly about Prevention? A bit late for me.
Gish

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

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 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 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 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 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 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 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 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 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 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 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.

Welcome to Inspire!

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