YOUNG PEOPLE’S FACT
For most people,
bone density peaks in
their 30s; but calcium,
Vitamin D and weight
bearing exercise are
still important
throughout life.
AUTHOR
ASHLEIGH MASON
Ashleigh Mason is a Master-qualified physiotherapist at Upwell Health
Collective in Melbourne, with a special interest in women’s health, injury
management and exercise rehabilitation - to help people to live their
best life. Ashleigh also has a podcast, ‘Exceptionally Average’ which you
can find on Apple Podcasts or Spotify.
EXERCISE FOR BONE HEATH
Physiotherapist Ashleigh Mason tells YMCA Victoria all about the relationship
between exercise and great bones.
FEATURE ARTICLE WINTER 2020
The benefits of exercises are vast and
varied. We know that exercise is great
for your heart, your lungs, and your
brain; but did you know that exercise is
also super important for your bones?
That’s right! Your daily movement ritual
will help your bones as well.
What is Osteoporosis and
who is at risk?
Osteoporosis is a common disease
whereby bones lose minerals and
become brittle, increasing the risk of
bone breaks (even from minor bumps
and falls).
For most people, bone density peaks in
their 30s; after that, our bone mass
begins to decline, which places us at a
higher risk of osteoporosis. According
to the Australian Bureau of Statistics,
osteoporosis affects over one million
Australians, with females significantly
more affected. Whilst there are several
risk factors that you can’t modify (like
age, genetics and family history),
exercise is something you can do to
lower your risk of osteoporosis and
optimise bone health.
What types of exercise are
best for maintaining bone
health?
Research shows that weight-bearing
exercise has a significant, positive
effect on bone density, which is
important for everyone across all age
groups. There are two key factors when
it comes to making sure your skeleton
gets the bone-building benefits
of exercise:
} Exercise needs to be “weightbearing”
- which means you need to
be on your feet (this includes
running, walking, and impact sports
like basketball or tennis).
} Exercise needs to be in the form of
“progressive resistance training,”
which means that you’re lifting
weights (like strength training and
gym classes), whilst ensuring you
challenge yourself gradually over
time by increasing the weight or
resistance you use.
How often should you exercise
for optimal bone health?
In order to be effective, weight-bearing
Types of exercise and their impact on bone health:
Great for bone
health
(highly osteogenic)
Basketball / netball
Impact aerobics
Dancing
Gymnastics
Tennis
Jump rope
Good for bone
health
(moderately
osteogenic)
Resistance training
Running / jogging
Brisk / hill walking
Stair climbing
or progressive resistance training
exercise should be completed:
} At least three times per week.
} Ideally for at least 30 minutes on
most days.
Exercise is effective and important
across your lifespan - whether you’re
building strong bones in childhood and
adolescence, optimising bone strength
in middle-adulthood, or reducing bone
loss in older age. It’s never too late or
too early to start exercising, but always
consult with your doctor before starting
a new exercise program. Find out more
about our health and wellness
programs at YMCA Victoria.
Less relevant for
bone health
(slightly osteogenic)
Leisure walking
Lawn bowls
Yoga
Pilates
Tai Chi
Not relevant for
bone health
(non- osteogenic)*
Swimming
Cycling
*Whilst certain exercises may have low to no osteogenic benefits, this does not imply that they do not
offer a wide range of other health benefits. This chart is from www.osteoporosis.org, which is also a good
source of further information.
20
YMCA HEALTHY LIVING MAGAZINE