The best exercise to increase bone density is not running or walking. Many people exercise incorrectly...

Many people are often told by doctors that they have low bone density or osteoporosis during physical examinations. Why is bone density still low despite adjusting diet, taking calcium supplements, and exercising every day?

In fact, it may be that you are not exercising properly!

When most people hear doctors telling them to exercise more, they will choose running, walking, swimming, or playing ball. However, studies have found that the best exercises to increase bone density are not running and walking. It turns out that they are exercising in the wrong way...

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The best exercise to increase bone density is not running or walking

What kind of exercise can increase bone density and prevent osteoporosis? A study published in the medical journal Bone in 2020 found that the best exercise to increase bone density is not running or walking, but strength training!

Research screenshots

The researchers selected 93 participants, with an average age of 63, who all had below-average bone density. They were randomly divided into three groups:

Group 1: High-intensity strength training group. Use barbells to perform deadlifts, squats, overhead presses, and jump pull-ups to appropriately load the body and promote muscle growth.

The second group: isometric contraction exercise group. Such as plank support, half squat against the wall, bridge support, static squat, etc. Isometric contraction exercise does not cause obvious joint movement, and improves muscle endurance by increasing the tension in muscle fibers.

The third group: experimental control group. They were allowed to arrange their own physical activities, and after 8 months, they were compared with the other two groups.

The final study found that after 8 months, the thickness of the cervical cortex on the medial side of the femur in the high-intensity strength training group was significantly increased compared with the other two groups, and the bone density in the trabecular area of ​​the distal tibia remained unchanged, while that in the experimental control group decreased by 1.6%.

In other words, strength training is better at increasing and maintaining bone density than isometric exercises such as plank support and half squats against the wall, as well as simple physical activities such as walking and running. So, if you also have the problem of low bone density, in addition to diet, adding strength training appropriately can better increase bone density!

This is how exercise can maximize health benefits

Many people don’t practice correctly

In daily life, many people attach great importance to exercise, but most people mainly focus on aerobic exercises such as running, walking, playing ball, swimming, etc., and neglect strength training.

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In February 2024, a study published in the European Heart Journal found that aerobic exercise + strength training has the greatest health benefits. In overweight or obese adults, aerobic exercise + strength training can reduce systolic blood pressure, low-density lipoprotein cholesterol (LDL-C), fasting blood sugar and body fat.

The study involved 406 people who exercised three times a week for 60 minutes each time. The study found that in one hour of exercise, 30 minutes of aerobic exercise such as running and 30 minutes of strength training such as lifting dumbbells can reduce the cardiovascular risk of overweight or obese adults without additional exercise time. Cardiopulmonary endurance was mostly improved in those who did aerobic training, while muscle strength was improved in those who did strength training.

In December 2023, the American Heart Association published a scientific research statement in the journal Circulation, stating that strength training can enhance muscle movement and is a safe, effective and important way to reduce the risk of cardiovascular disease. At the same time, strength training can reduce cardiovascular disease risk factors, including lowering blood pressure, lowering blood sugar, lowering blood lipids, and reducing body fat.

This also reminds everyone that people who like aerobic exercises such as running and walking on a daily basis can appropriately add strength training, while people who like strength training such as lifting dumbbells can appropriately add aerobic exercises.

The best ways to exercise

Especially suitable for people over 40 years old

When you reach a certain age, your body's functions decline, and your exercise will be different from that of people in their 20s and 30s. In August 2023, a study was published in the Journal of the American Medical Association Internal Medicine, which provided guidance on exercise for people over 40. The study included 500,000 adults with an average age of 46, and found the most suitable exercise for people in this age group.

Studies have found that in addition to aerobic exercise, muscle strength training is also an important part that cannot be ignored by people over 40. Performing muscle strength training twice a week can significantly reduce all-cause mortality and have a positive impact on cardiovascular and cancer mortality.

1

The Best Strength Training After 40

1. Bodyweight training: Use your own body weight to perform exercises such as squats, push-ups and sit-ups. You can do this at home or in the gym to build core strength and muscle strength.

2. Elastic band training: Use elastic bands for muscle strength training. You can choose to adjust the exercises of different intensities and parts, which is suitable for the specific needs of people over 40 years old.

3. Fitness equipment training: You can use equipment to perform muscle strength training in a gym or fitness studio, with professional coaches to ensure correct posture and safety.

2

Best Aerobic Exercises After 40

1. Brisk walking, jogging and cycling: These exercises are simple and easy to do, and can be adjusted to the intensity that suits your personal level. You can choose to do them outdoors to enjoy the natural scenery while improving your cardiopulmonary function.

2. Swimming and skipping rope: These low-impact aerobic exercises put less strain on joints while exercising muscles throughout the body and improving cardiovascular endurance.

3. Dance sports: such as square dancing, are suitable for people who like dancing. You can choose aerobic dance courses to improve your cardiopulmonary function and coordination ability while enjoying the music.

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Finally, summarize in three sentences:

1. Adding some strength training to your daily routine is very helpful in increasing bone density and reducing the risk of "three highs";

2. In daily exercise, we should combine aerobic exercise and strength training together, and not neglect either;

3. Choose the right exercise according to your age, control the intensity of the exercise, and avoid injuries during exercise.

References

[1]Amy T Harding et al., Effects of supervised high-intensity resistance and impact training or machine-based isometric training on regional bone geometry and strength in middle-aged and older men with low bone mass: The LIFTMOR-M semi-randomised controlled trial, Bone. 2020 Jul:136:115362. doi: 10.1016/j.bone.2020.115362.
[2]Halle M, Papadakis M. A new dawn of managing cardiovascular risk in obesity: the importance of combining lifestyle intervention and medication. Eur Heart J. 2024 Feb 16:ehae091.
[3]Amanda E. Paluch et al., Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. DOI: 10.1161/CIR.0000000000001189
[4]Prospective Associations of Different Combinations of Aerobic and Muscle-Strengthening Activity With All-Cause, Cardiovascular, and Cancer Mortality. JAMA Intern Med. August 7, 2023.

Planning and production

Source: Health Times

Reviewer: Ji Gang, deputy chief physician of orthopedics, the First Hospital of Hebei Medical University

Editor: Yang Yaping

Proofread by Xu Lai and Lin Lin

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