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When it comes to bone health, use it or lose it. Physical activity is widely considered a widely accessible, inexpensive, and modifiable factor in bone health. Exercise transmits force through the bones, generating signals that are detected by the cells that build bone. This is why many organizations, including the National Osteoporosis Foundation and the International Osteoporosis Foundation, recommend weight-bearing exercise for osteoporosis prevention. This includes high-impact exercise such as jumping, aerobics, and running, as well as low-impact exercise such as walking and weight training, which generate mechanical signals that trigger bone growth, but sufficient intensity and frequency are important. The large variation in bone benefits across studies, from small changes to substantial improvements in bone density, has occurred because of: adequate Of the exercise regime.
The most effective exercise training protocols for improving bone strength measures of the spine and hip joints appear to combine moderate to high intensity progressive resistance and impact training. low-intensity exercise ~ No That seems sufficient. For example, regular walking is often prescribed to prevent osteoporosis, but appears to offer limited benefit in preventing bone loss. Although walking itself does not have a significant effect on bone density in the spine, wrists, or overall skeleton, it has been shown to significantly improve hip bone density in studies lasting more than six months. It is more effective to combine more vigorous exercise, such as brisk walking, wearing a heavy vest, jogging, walking, or climbing stairs. Non-impact activities such as cycling or swimming have been shown to have little or no benefit.
An elegant study to determine the optimal frequency of high-intensity exercise for bone health involved jumping on one leg, randomly selected, while the other leg served as a control. The women were randomly assigned to jump 50 times on that leg seven days a week, four days a week, two days a week, or not at all for six months. And jumping briefly every day increased hip bone density, but jumping less frequently did not. Pretty The group that exercised seven days a week had more hip bones when jumping compared to the group that didn't jump for six months. However, if you jump 50 times while wearing a vest that weighs about 4.5 kg, you can maintain your hip bone density by exercising just 3 times a week instead of every day.
Please note that weight-bearing impact exercises may be contraindicated. ~ No It is not recommended if you have severe osteoporosis or a recent history of fractures, so check with your doctor before starting.
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