Like Sarcopenia which affects us with increasing intensity as we age, osteoporosis becomes a serious threat in our later years as well. That is, if we don’t do anything about it…..

Osteoporosis refers to our bones becoming less dense with age. It particularly affects older persons who do little weight bearing activity such as walking, running or dancing. Osteoporosis is characterised by a loss of calcium in the bones, particularly in one’s legs and pelvis which makes them more likely to fracture when any stress is placed on them.

Why do our bones lose density?

Bones may appear to be hard and brittle, however they are comprised of living cells which are constantly renewing themselves.

How does the process of bone cell renewal work?

Our bones contain three types of bone growth and degeneration cells (osteoblasts, osteocytes and osteoclasts). Of these, osteoblasts and osteocytes are both cells that help you grow and maintain bones.

Osteoblasts are the cells that form new bones and grow and heal existing bones. They release bone matrix that turns proteins into new tissue. Bone matrix fills in gaps and spaces in your existing bone tissue.

Osteocytes are cells inside mature bone tissue. They respond to changes in tension and pressure in and around your bones. If something puts enough pressure on your bone, osteocytes trigger a chemical reaction that alerts osteoblasts and osteocytes to repair damage and grow new bone in an affected area. As discussed below, this is why weight bearing exercise is essential to the process of stimulating new bone growth.

There is third cell type, osteoclasts, that are responsible for dissolving and breaking down old or damaged bone cells. If osteoblasts are bone builders, osteoclasts are your bones’ demolition crew. Think clasts for cleaners and blasts for builders. Osteoclasts release enzymes that break down old bone. They trigger chemical reactions on the surface of old bone tissue that dissolves it and creates space for newer, stronger tissue to form in its place.

So why do bones become less dense with age?

Researchers believe that the main reason we lose bone density as we age is that the process of the bone builders (osteoblasts and osteocytes) gets out of kilter with the bone removers (osteoclasts). One can simply say that bone cell removal gets ahead of bone creation.

The result of this is called osteoporosis and as depicted below, can become progressively worse.

 

The real danger of progressive osteoporosis is that eventually your bones are going to become so porous (as opposed to dense) that they will be prone to break easily. This is particularly problematic with respect to our femurs or hip bones. If these break and bone density is poor, the healing process will be long and, in many cases, incomplete.

Weight Bearing Exercises Can Come to the Rescue

While the possibility of a broken hip because of osteoporosis is a worrying thought, bone de-densification can be stopped and reversed. The best means to do this is by engaging in a weight bearing exercise. Weight-bearing exercise has been shown to increase bone density and improve bone health. Weight-bearing exercise is physical activity we perform while on our feet and legs that works the muscles and bones against gravity. During weight-bearing activity, the muscles and tendons apply tension to the bones, which stimulates the bones to produce more bone tissue. As a result, bones become stronger and denser and the risk of osteopenia, osteoporosis and fractures decreases                                                                                                

 Choosing a Weight-Bearing Exercise

Weight-bearing exercise can utilise your own body weight or equipment such as weights or machines. Any exercise that places force on a bone will strengthen the bone. Some examples of weight-bearing exercise include:

• Running
• Walking
• Weightlifting
• Hiking
• Strength training (such as push-ups, lunges, squats)
• Climbing stairs
• Skipping using a rope
• Plyometrics
• Aerobics
• Various sports such as soccer, volleyball, gymnastics, tennis

It is important to note that some sports are NOT weight bearing and therefore not applicable in the fight against osteoporosis. Two of these are cycling and swimming. These activities are valuable for building cardiovascular health and strength, but they are do not help to build bone density.  

Further actions one can take to keep bones healthy include:

• Follow a nutritious diet and weight-bearing exercise plan.
• Avoid smoking.
• Be sure you’re getting enough calcium and vitamin D.

See a healthcare provider for regular checkups and contact them if you aren’t feeling well.

Building Bone Health Throughout Life

Bone density declines after the age of 30, so it’s important to build bone density early on in order to prevent osteoporosis later in life.

It’s never too late to build bone health. Weight-bearing exercise is beneficial at every stage of life: childhood, adolescence, and adulthood. The University of Michigan researchers found that as little as 15-20 minutes of weight-bearing exercise, three days a week was sufficient for building bone density.

What about if you are unable to walk or unable to walk any distance?

Disabled persons or those with mobility issues can ensure that their bones remain dense by doing the following exercises:

Resistance band exercises. Use resistance bands or light weights to perform exercises that strengthen muscles and stimulate bone growth

Water based exercises. Water aerobics can provide low impact stress on bones promoting density.

Whole body vibration therapy. Stand or sit on a vibrating platform to stimulate muscle and bone activity.

And so………………………………….

Let’s all avoid the fate of falling and breaking a hip by engaging in weight bearing exercises