Better Bones for Better Balance

Exercises for weight-bearing

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Strengthening Bones, and Muscles

Bones are not stagnating structures as some may consider. But they are living tissue that can grow, repair, and rebuild themselves throughout our life. This cycle of breaking down old bones and rebuilding continues to increase in density, until it reaches maximum level which is around the age of 30.  When estrogen starts to decline during menopause the reverse starts to occur along with bone loss. The loss of estrogen can cause as much as 20% bone loss within the first five years. During this time the bone loss is slightly faster than it can be replaced, which causes bones to slowly decrease in density and become more brittle.  This bone loss can significantly raise your risk of bone fractures and can lead to osteopenia (low mineral density) and osteoporosis (weak bones)

Weight-bearing exercises are the foundation of a well-rounded fitness routine, offering many benefits that extend far beyond building muscle. These exercises, which require your body to work against gravity, are crucial for maintaining bone density, improving balance, while enhancing overall physical strength. Weight bearing exercises can benefit anyone, whether you are   going through menopause, a seasoned athlete or new to exercise, incorporating weight-bearing activities into your routine can have transformative effects on your health.

The Benefits of Weight-Bearing Exercises

Weight-bearing exercises are physical activities that strengthen your bones and muscles to give them the ability to support your body's weight while moving. Many weight-bearing exercises require you to stabilize your body as you move, bring improvement to your balance and coordination over time. This can be especially beneficial for older adults, as weight bearing exercises enhance balance and reduce the risk of falls. These exercises can range from high-impact activities like running or jumping to low-impact options such as walking or yoga. The defining feature is that they encourage your skeletal system to bear the load, while stimulating bone growth and strengthening the muscles that provide support.

Types of Weight-Bearing Exercises

Weight-bearing exercises can be divided into two main categories: high-impact and low-impact. Each serves a unique purpose and is suitable for different fitness levels.

High – Impact Exercise

·         High-impact exercises: Activities like jogging, jumping jacks, basketball, and dance fall under this category. They are particularly effective at promoting bone density and cardiovascular health but may not be suitable for individuals with joint issues or osteoporosis.

·         Trampoline exercise – Bouncing or jumping on a trampoline is a good weight bearing exercise that can help stimulate bone growth and strength in the hips and spine. (Only those with good balance and coordination should use the trampoline).

                                                        Low – Impact Exercise

·         Low-impact exercises: Walking, Tai Chi, and gentle yoga are examples of low-impact weight-bearing exercises. They are ideal for beginners, older adults, or those recovering from injuries, as they are less jarring on the joints while still offering significant benefits.

·         Whole-body Vibration: The vibration plate exercise vibration plate exercise 

  can increase bone density in the lumbar spine and hip area. Studies show that WBV can stimulate bone cells to build new bones tissue, leading to denser and stronger bones. Effect of 6 months of whole body vibration on lumbar spine bone density in postmenopausal women: a randomized controlled trial - PMC

·        Resistance Training: Resistance training, such as free weights, resistance bands, or body weight exercises like push-ups, can complement weight-bearing activities. This combination offers a balanced approach to both bone and muscle health.    Resistance

Make It Fun: Choose activities that you enjoy, this will make exercising a sustainable part of your lifestyle. Activities such as dancing, hiking, or team sports can be excellent weight-bearing options that are both effective and enjoyable.

Conclusion

Weight-bearing exercises are a versatile and essential component of physical fitness. Whether you’re aiming to strengthen your bones, enhance muscle tone, improve your balance, or boost your mental health, these exercises provide unparalleled benefits. By incorporating a variety of activities and practicing them safely, you can enjoy a healthier, stronger, and more vibrant life. So, lace up your sneakers, pick an activity, and start bearing the weight of your wellness journey today.

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