Building Strong Bones: Exercise to Prevent Osteoporosis

Building Strong Bones: Exercise to Prevent Osteoporosis

Osteoporosis is a condition characterized by low bone density, which leads to porous, brittle, and easily breakable bones. As one ages, bone density decreases, and one of the most significant ways to prevent and treat osteoporosis is through physical activity. Impact training, defined as the momentary force exerted on the legs and body when the foot contacts the ground during various physical activities, is crucial in creating a stimulus for bone building. However, advanced osteoporosis requires avoiding high impact, which may damage joints.

Factors such as genetics, hormones, gender, nutrition, and age affect bone mass. The critical period for bone building is during puberty, where one acquires about a quarter of their bone mass. By the age of 18, a person completes approximately 90% of their bone mass, with thickening and an increase in the diameter of the bones occurring until the age of 30. From the age of 30-35, bone loss occurs gradually and consistently. From the age of 50-55, bone mass decreases sharply at a rate of 1%-5% per year. Physical activity has been proven to be effective in maintaining and nurturing bone mass, even strengthening it, especially in old age.

Physical activity causes a stimulus on the bone, leading to bone-building activity. The bone contains a network of cells that are connected to each other by thin tissue threads. The pressing of the bone causes the displacement of the ligaments connecting the bone and bone formation. When the load on the bone is greater than the force exerted by the muscle pulling against the bone, the activity of osteoblasts increases. Physical activity also increases blood flow, which provides oxygen, calcium, and minerals essential for bone building.

Prevention of osteoporosis should start in childhood, but if one did not do it then, they should start as young as possible. While many people start physical activity for aesthetics, it is essential to remember that it has several health benefits, including improving quality of life and maintaining the health of the body.

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