The Right Exercise can Improve Bone Mineral Density
Bone density (also known as bone mineral density) is important to our overall health, as bone is a living tissue greatly affecting vital areas of your body’s structure such as the spine, hips, and wrists. This tissue is always breaking down and being rebuilt to help support weaker areas within your system. That’s a normal occurrence for us at any age.
Low bone density occurs when the reduction of your bone tissue is not replaced sufficiently. Unfortunately, this can lead to ailments and disorders, such as osteoporosis, which can be triggered or aggravated when it’s not replenished adequately.
The good news is that certain exercises can significantly improve your bone mineral density and either fight off these conditions, or at least reduce their impact on your health. However, not all exercises will benefit you when it comes to building bone density. If you find yourself in physical therapy due to osteoporosis, or any other bone density issue, they will show you specific exercises to help you with your individual needs.
Wolff’s Law and Bone Density
In the 19th century, Julius Wolff, a German surgeon and anatomist, developed the theory that bone in a relatively healthy animal or human will adapt to the load they bear. And, if the load increases, the bone will in time become stronger in order to accommodate. This is done as the trabeculae adapts, and is followed by a thickening of the external cortical bone surface.
The opposite was also thought to be true, that if the load decreases, so will the bone strength. In other words, a long term lack of weight-bearing movement can lead to osteopenia, which will severely put you at risk for bone fractures.
So, read below about some of the exercises you can do before a problem arises to help fend off low bone density related ailments. They will help build muscle strength, as well as balance and coordination, all known to help with healthy bone tissue.
Popular Choices of Exercise to Increase Bone Density
There are several types of exercise that will promote and increase bone density. If you are already suffering from bone density loss, it’s best to talk to your physician and physical therapist to know which one specifically should work best for you.
Some of the more basic…yet popular ones you might hear include weight training, jump rope, running, and plyometric exercises. This is a form of training that works your muscles in both your lower and upper body without using heavy weights. It’s intense focusing on individual muscle groups with techniques such as overhead throwing, squats, or kicking.
There are also targeted exercises that will require specific equipment, as well as guidance, that will help build your bone mineral tissue…
Back Extension with a Roman Chair – This is designed to work the muscle group along your spine, referred to as the spinal erectors. Lying face down, tuck your ankles under the pads. If you are correctly positioned, your pubic bone will not be resting on the support pad. Cross your arms in front of you to control them during the movements. Extend your torso up to a horizontal position, and then slowly lower it back down.
T-Bar Row – Your back muscles will be the focus with this exercise, with your abdomen and spinal muscles working together to stabilize your core during the process. The trapezius, latissimus dorsi, and rhomboids are some of the muscles that will benefit as they do most of the work. Straddle a t-bar and bend at the knees, slightly. Leaning forward, and keeping the back flat as possible, grab the t-bar, using an overhand grip. Your core should be contracting as you raise the bar up to your chest in a rowing motion, then slowly lower it back to the starting position.
Seated Row with a Rowing Machine – As a good exercise to strengthen the back muscles, using a rowing machine or rowing cable apparatus, you will sit, with your feet resting comfortably on the pads in front of you, bend your torso forward. You will then contract your core muscle group when pulling the handles to your chest. As you are doing this, your back should be gradually straightening, and elbows coming back as far as you are able to bring them. Slowly come back to starting position.
These are just a few examples that you could expect when in physical therapy for building bone density. There are others of course, and your therapist will let you know which ones you should be working on.
The Dangers and Risks of Low Bone Density
In addition to bone density playing a significant role in osteoporosis, if you are lacking it, it can also wreak havoc on other areas of your health. Stress fractures are far more likely to occur when you don’t have adequate bone density.
Some other areas of concern are low and unhealthy body weight, eating disorders, as well as vitamin D and calcium deficiencies. It’s best to consume foods that are rich with vitamins and calcium naturally. However, sometimes it’s just not enough. If you find you are deficient in either of these, supplements and medications are available, but should be taken with a physician’s approval.
Good bone density levels are best achieved with a combination of appropriate exercise, a healthy diet, and a physician’s guidance. Proper nutrition will boost all exercise efforts you do in creating a healthier body, including bone tissue. This is especially true for people over the age of 30, because at that point, the body does not rebuild it as quickly.