Why is weight bearing exercise important to bone health as we age?

(And what exactly is “weight bearing exercise” anyway!?)

Weight-bearing exercise is any physical activity that involves bearing one’s own body weight or an external weight load through the bones and muscles of the body. Examples of weight-bearing exercises include walking, running, hiking, dancing, jumping rope, stair climbing, and strength training exercises such as squats and lunges. Bone is living tissue that responds to exercise by becoming stronger. Our bones naturally become less dense and can weaken as we grow older, which can lead to an increased risk of fractures and osteoporosis. Clinical studies have demonstrated that weight-bearing exercises have the potential to decelerate bone loss and even promote bone growth. By undertaking physical activities, this create pressure on the bones, which triggers the accumulation of additional calcium and encourages bone-forming cells to become active. These types of exercise stimulate the bones to build and maintain their strength and density by creating pressure and loading forces that promote bone tissue growth.

Weight-bearing exercises cause minor damage to the bones, leading to the body’s natural repair process. This process encourages the development of new bone tissue, ultimately enhancing bone strength and density. Weight-bearing exercises can also help to improve balance and coordination, which can reduce the risk of falls and fractures. Additionally, they can help to increase muscle mass and strength, which can also support overall bone health. Overall, weight bearing exercise can promote overall health and well-being in older adults.

Regular exercise is important as we age. Not only for “antiageing” from a cosmetic perspective, but for overall general health and wellbeing.
Here are a few of the reasons to keep up your exercise routine (or in fact, to start one!):

1. Muscle maintenance: As we age, we naturally lose muscle mass, which can lead to weakness and decreased mobility. Exercise helps to maintain and build muscle mass, which can improve balance, coordination, and overall physical function.
2. Bone health: As mentioned earlier, weight-bearing exercises can help to maintain bone density and strength, which is especially important as we age and become more susceptible to osteoporosis and fractures.
3. Cardiovascular health: Exercise can help to improve heart health by reducing blood pressure, improving cholesterol levels, and decreasing the risk of heart disease.
4. Brain health: Exercise has been shown to improve cognitive function and reduce the risk of cognitive decline as we age.
5. Mood and stress reduction: Exercise releases endorphins, which can help to improve mood and reduce stress levels.

Overall, regular exercise can help to maintain physical and cognitive function, reduce the risk of chronic diseases, and improve overall quality of life as we age. Weight-bearing exercises should be done in combination with other healthy ageing habits, such as getting enough calcium and vitamin D in the diet, to support optimal bone health. JOINT BOSS is the latest product from HEALTH BOSS, and it is indicated to relieve the symptoms of mild osteoarthritis, joint aches and pains to the help maintain joint cartilage health. It is Australian made and owned, and Vegetarian friendly (contains egg product). Always remember to read the label and follow the directions for use.