Osteoporosis is a progressive metabolic bone disease characterised by the loss of bone mineral density (BMD) and compromised bone strength. Osteopenia is considered a halfway point to osteoporosis; the bone density is lower than normal and treating it may slow the progressive bone loss that leads to osteoporosis.
We repeatedly place demands on our bones and these demands cause our bones to constantly re-modelling themselves. Bone re-modelling occurs in two phases. First, special bone cells called osteoclasts break down bone. Then, other bone cells called osteoblasts create new bone. Osteoclasts and osteoblasts can coordinate well for most of your life. Eventually, this coordination can break down, and the osteoclasts begin to remove more bone than the osteoblasts can create leading to osteoporosis.
Exercise is a highly modifiable contributor to bone health (osteogenic). Physical activity generates external (ground reaction and inertial) and internal (skeletal muscle) forces on the skeleton. These forces cause very small amounts of deformation in the bone tissue, resulting in mechanical strain. This mechanical strain is sensed by cells (osteocytes) that reside in bone. When unusual strains are sensed, osteocytes initiate an adaptive response that produces new bone tissue (osteoblasts). The more vigorous the strain, the greater the response.
For a given external force, weak bones deform more, resulting in relatively large tissue strains, whereas strong bones experience low strains. This elicits a more robust biological, bone building response in the weaker bone that eventually results in stronger bone.
Types of exercises that ARE osteogenic:
Types of exercise that are NOT osteogenic:
Begin loading your bones slowly.
Form is more important than anything
Introduce impact exercises into your daily life.
Resistance and impact training should not be painful
If you would like support, guidance or more information please call, email or visit the iNform Health website.
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