Why Exercise Is Important To Bone Health

If you don’t exercise much, you have greater chances of getting that fateful hip fracture. Many other life-style characteristics influence your bone health. Click here to read actual scientific studies in this area. Using fluoride toothpaste can be harmful to your bones, too!

There are many more studies showing this same result. Read some below, in their original scientific abstract format.

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Abstract

Osteoporosis is a significant and growing problem among the elderly. Although therapies exist to treat established disease, preventive measures that maintain bone mass throughout life are preferable. Osteoporosis is a condition resulting in an increased risk of skeletal fractures owing to a reduction in the volume of bone tissue. There is a preservation of the normal ratio of unmineralized-to-mineralized bone matrix. This disease affects postmenopausal women most frequently, and a link clearly exists between estrogen deficiency and accelerated bone loss. Diet, exercise, and other forms of treatment exist for well-established disease.

MeSH Heading (Major)
Osteoporosis [*/DI/ET/PC/TH]
Osteoporosis, Postmenopausal [*/DI/ET/PC/TH]

Abstract

Bone densitometry is becoming more widely available and is no longer limited to studying the elderly. Rapid, safe, and accurate methods of measuring BMD now allow serial determination of this important factor in fracture risk and will undoubtedly become even more accessible in the future. Likewise, our knowledge about the mechanisms and genetics of bone resorption and bone formation is rapidly expanding. Therefore, efforts to prevent osteoporosis in later life by maximizing peak BMD during adolescence and young adulthood must be directed at identifying young people who are at risk because of low body weight, inactivity, inadequate calcium intake, sex hormone deficiency, or because of disease or treatments associated with reduction of BMD. If BMD is found to be low, efforts to enhance bone formation (eg, weight gain, weightbearing exercise, increased calcium intake, and effective treatment of the underlying illness) should be encouraged. Antiresorptive agents, such as sex hormones, should be used cautiously, since they can have significant side effects and may not produce the expected results. Pediatricians must keep in mind the axiom: osteoporosis ... the only cure is prevention.

MeSH Heading
Adult
Calcium, Dietary [PD]
Child
Densitometry, X-Ray
Exercise
Female
Human
Male
Sex Hormones [PH]

Address
Department of Endocrinology and Metabolism, University Hospital, Aarhus, Denmark.

Abstract

Osteoporosis represents a major health problem. Fractures secondary to decreased bone mass and disrupted bone structure vastly increase morbidity in postmenopausal women, and morbidity as well as mortality in elderly people of either sex. Prophylaxis is possible, and indeed appears to be vital to ensure a high peak bone mass. Peak bone mass is reached during the second or third decade of life, i.e. 20 to 50 years before the appearance of osteoporotic fractures. Exercise and a sufficient calcium intake are possible measures in the early years. During menopause, estrogen replacement therapy will delay the accelerated bone loss and, most likely, also osteoporotic fractures. In established osteoporosis, a number of well documented therapies are now available. Depending on the age of the patient, bisphosphonates, calcitriol or other vitamin D preparations, calcium and calcitonin may be employed. This article reviews the epidemiology of osteoporotic fractures with special reference to the therapeutic implications.

MeSH Heading
Calcium, Dietary [AD]
Colles' Fracture [EP]
Diphosphonates [TU]
Estrogen Replacement Therapy
Exercise
Female
Fluorides [TU]
Hip Fractures [EP]
Human
Life Style
Risk Assessment
Spinal Fractures [EP]
Vitamin D [AA/TU]

CAS Registry/EC Number
0 (Calcium, Dietary)
0 (Diphosphonates)
0 (Fluorides)
1406-16-2 (Vitamin D)

Abstract

Because the lifetime risk of fragility fracture for a 50-year-old Caucasian woman is about 40 per cent, a whole-life strategy of osteoporosis prevention is necessary. In childhood, primary prevention of osteoporosis is based on exercise and adequate dietary calcium. In women undergoing menopause, hormone replacement therapy administered for at least ten years remains the preventive treatment of choice, and is associated with a substantial reduction in vertebral and non-vertebral fractures. Intranasal salmon calcitonin and bisphosphonates are effective alternatives, but their effects on fracture rate and their long-term safety require further evaluation. Regarding the prevention of the late bone loss leading to senile osteoporosis, there is now evidence that the reduction of the secondary hyperparathyroidism induced by calcium and vitamin D insufficiencies through the administration of calcium and vitamin D supplements significantly decreases the hip fracture incidence. There is no general consensus about the efficacy of treatment for established osteoporosis with fractures. Fluoride salts have proven their direct stimulating effects on bone formation; dosage must be moderate, and the duration of treatment should be limited to 2-3 years in order not to impair the quality of the new bone. Cyclical therapy with etidronate induces beneficial effects on bone mass in the spine, but its effect on the vertebral fracture rate is not yet established. The new bisphosphonates seem to be promising for the management of osteoporosis. Several other agents such as growth factors, silicon derivatives and strontium salts are in various stages of testing. The new definition of osteoporosis proposed by a WHO study group, no longer based on the fracture but on a low bone mass, is of major interest, because it should make possible to have a more effective therapeutic approach, before the occurrence of an irreversible degree of bone loss.

The relation of exercise habits to health beliefs and knowledge about osteoporosis.

The relation of exercise habits of 113 female college students to their knowledge about osteoporosis and their health beliefs was investigated, using the health belief model to determine why some people participate in self-care preventive actions but others do not. Age was positively correlated with the level of osteoporosis knowledge, awareness of personal susceptibility, and motivation for general health behaviors. Older participants, however, perceived more barriers to exercise as an osteoporosis-prevention measure than did the younger respondents. The authors' conclusions support the importance of early osteoporosis education and lifetime physical activities to prevent osteoporosis.

MeSH Heading
Adult
Age Factors
Female
Human
Middle Age
Models, Psychological
Motivation

Address
Osteoporosis Research Center, Creighton University, Omaha, Nebraska, USA.

Abstract

Osteoporosis is a condition of excessive skeletal fragility that afflicts more than 25 million Americans and results in over one half million fractures per year in the United States. Evaluation of patients presenting with symptoms of osteoporosis includes measurement of serum 25 hydroxy, vitamin D, thyroxine, thyroid-stimulating hormone, serum protein electrophoresis, in addition to blood count, urinalysis, and multichannel screen. Spine and other films are indicated as necessary, and although bone density measurements are useful, they are somewhat restricted in availability. There are lifestyle measures that influence the cause as well as the treatment of osteoporosis. Symptomatic patients benefit most by interventions that include nutrition, physical fitness, calcium, and vitamin D.

Bone mass, muscle strength, and different body constitutional parameters in adolescent boys with a low or moderate exercise level.

Abstract

This study was conducted to evaluate the association between muscle strength of the thigh, different body constitutional parameters, and bone mineral density (BMD) in adolescents. The subjects were 26 healthy adolescent boys, age 15.9 +/- 0.3 years, not training for more than 3 h per week. BMD was measured in total body, head, humerus, spine, femur, and tibia/fibula. Univariate correlations were measured between the explanatory parameters height, weight, body mass index (BMI), fat mass, lean body mass, quadriceps strength, hamstrings strength, and each BMD site using Pearson's coefficient of correlation. The explanatory variables were also used in a multivariate analysis to explain each BMD site. There was a high degree of concordance when comparing the two methods of analysis. Using the multivariate analysis, quadriceps strength and lean body mass showed significant independent correlations to all BMD sites measured, the correlations being stronger for the adjacent femur and tibia/fibula than for the distant humerus and head. Hamstrings strength correlated significantly and independently with tibia/fibula BMD and spine BMD. Fat mass, BMI, and weight correlated significantly and independently to all BMD sites except femur. This study demonstrates a general relationship between BMD and different body constitutional parameters and muscle strength of the thigh.(ABSTRACT TRUNCATED AT 250 WORDS)

MeSH Heading (Major)
Body Constitution [*PH]
Bone Density [*PH]
Muscle Tonus [*PH]
Physical Fitness

MeSH Heading
Adolescence
Biomechanics
Body Weight [PH]
Comparative Study
Densitometry, X-Ray
Femur [PH]
Hand
Human
Male
Osteoporosis [PP]
Spine [PH]
Tibia [PH]

Abstract

Osteoporosis is a disease in which low bone mass and microarchitectural deterioration of bone tissue lead to increased bone fragility and a consequent increase in fracture risk. The risk of developing osteoporosis can be assessed by determining the maximum density and strength achieved at maturity (peak bone mass) and the rate and duration of age-associated bone loss. The major cause of osteoporosis is estrogen withdrawal in women, most commonly associated with the menopause, but also with other causes of ovarian failure. Androgen insufficiency in men, although much less common, can also lead to osteoporosis. Measurements of bone mineral density (BMD) have been used to predict fractures, and current evidence suggests that fractures at any site can be predicted by taking measurements of BMD at any other site in the skeleton, using noninvasive techniques such as single or dual energy absorptiometry, quantitative computed tomography and ultrasound, a promising but experimental approach. Rapid bone loss at the start of the menopause is also an important contributing factor to the development of osteoporosis. Levels of biochemical markers of bone turnover in plasma and urine have been found to correlate with rapid and prolonged bone loss. Powerful new assays for estimating bone turnover have emerged and more are being developed. Various combinations of these biochemical tests may be used in conjunction with bone densitometry to predict future risk of osteoporosis and osteoporosis-related fractures. Furthermore, biochemical tests can also be useful in assessing response to therapy. Although many factors, including sex, race, heredity and lifestyle (e.g., calcium intake, minerals, nutrition and exercise), influence the risk of osteoporosis, i.e., they affect peak bone mass and subsequent bone loss, and are of little use in predicting future occurrence.

MeSH Heading
Biological Markers [BL/UR]
Female
Fractures, Spontaneous [EC/PP]
Human
Male
Osteoporosis, Postmenopausal [BL/DI/EC/UR]
Reproducibility of Results
Risk Factors
World Health Organization

Abstract

Fractures, the clinical outcome associated with osteoporosis, have a complex pathogenesis involving, in most cases, both trauma to the bone and increased skeletal fragility. Recent evidence also suggests that the geometry of the bone is important in determining fracture risk, and geometric properties are in part genetically determined. Skeletal fragility is largely determined by bone mass and the microstructure of bone. Loss of trabeculae and their connections has been well documented and undoubtedly contributes to risk of some fractures. Microdamage has also been shown to occur within the skeleton and could contribute to fragility. Peak bone mass is a major factor in determination of subsequent fracture risk and it has both genetic and environmental determinants. Twin studies have suggested a major genetic contribution and that a few genes may be responsible, but these genes have not been clearly identified. Nutrition, especially calcium intake, and exercise also contribute to the determination of peak bone mass and are especially important during the major period of bone acquisition up to the age of 18. Bone loss among women begins in the perimenopausal period, although loss from the hip begins earlier. The loss is associated with both estrogen and androgen concentrations. Later in life other factors such as the development of secondary hyperparathyroidism may contribute to the continued loss of bone. Males lose bone at about half the rate of females, but the underlying contributing factors are not well documented. The pathogenesis of osteoporotic fractures is complex, but this allows for the development of multiple interventions, which may reduce the frequency of such fractures.

MeSH Heading (Major)
Bone Density [*PH]
Fractures, Spontaneous [*ET]
Osteoporosis [*ET/GE/PP]
Osteoporosis, Postmenopausal [*ET/GE/PP]

MeSH Heading
Adult
Calcium, Dietary [ME]
Exercise
Female
Femur [ME/PA]
Human
Hyperparathyroidism [PP]
Male
Middle Age
Risk Factors
Twin Studies

Bone mineral density in mother-daughter pairs: relations to lifetime exercise, lifetime milk consumption, and calcium supplements.

Address
Department of Epidemiology, University of Washington, Seattle 98195, USA.

Abstract

This study investigated associations between lifetime milk consumption, calcium intake from supplements, lifetime weight-bearing exercise, and bone mineral density (BMD) among 25 elderly women (mean age 72 y) and their premenopausal daughters (mean age 41 y). The BMD of the total, axial, and peripheral skeleton was measured by dual-energy X-ray absorptiometry. Lifetime milk consumption, supplemental calcium intake, and weight-bearing exercise were estimated retrospectively by questionnaire and interview. In multiple-linear-regression analyses, mothers' total and peripheral BMD were positively associated with supplemental calcium intake after age 60 y, body weight, current estrogen replacement therapy (ERT), and past oral contraceptive (OC) use, and negatively associated with age and height (all P < 0.05). Mothers' axial BMD was positively correlated with body weight and past OC use. Among daughters, lifetime weight-bearing exercise was a predictor of total and peripheral BMD, whereas total lean mass was a predictor of axial BMD. Mothers' lifetime milk consumption was positively associated with that of their daughters. Mothers' and daughters' peripheral BMD values were positively correlated after adjustment for daughters' exercise, and mothers' age, body weight, and ERT. These results suggest that calcium supplementation and exogenous estrogen positively influence bone mass in postmenopausal years. Our findings lend support to recommendations for physical activity as a means of osteoporosis prevention. In the age groups studied, the effects of behavioral and hormonal factors on BMD appeared to dominate over familial similarity, which suggests that women may successfully enhance their genetically determined bone mass through weight-bearing exercise, post-menopausal ERT, and adequate calcium intake.

MeSH Heading (Major)
Bone Density [*PH]
Calcium, Dietary [*AD]
Exercise [*PH]
Milk

MeSH Heading
Adult
Aged
Animal
Body Composition
Body Mass Index
Caloric Intake
Comparative Study
Contraceptives, Oral
Densitometry, X-Ray
Estrogen Replacement Therapy
Family
Female
Human
Mothers
Postmenopause
Premenopause
Questionnaires
Regression Analysis
Retrospective Studies
Support, Non-U.S. Gov't
Support, U.S. Gov't, P.H.S.

Abstract

AIM. To discover sources of information about, levels of understanding of, and degrees of commitment to a healthy lifestyle on the part of elderly people in the community as a preliminary to mounting health promotion and education initiatives. METHOD. In 1992 500 people aged 60 and over were surveyed anonymously using a 33 item questionnaire. This sought information on a wide range of health and lifestyle issues in older age. The material in this paper refers to only four of the questions asked, namely those relating to sources of, knowledge of, and interest in information on health and ageing. RESULTS. Doctors were perceived to be the most important sources of health information (89% of respondents rating them as "very" or "moderately" important). Relatives/friends and books/magazines were the next most important sources (56 and 55% respectively). High levels of misinformation about lifestyle issues were revealed. Whilst 85+% of respondents answered correctly that smoking was deleterious and strong social ties advantageous to good health in old age there was confusion about causes of osteoporosis, use of vitamins, likelihood of developing dementia and even the importance of exercise. This has implications for the content of health promotion programmes. Contrary to previously published research, we found no correlation between educational or socioeconomic status or gender, and knowledge about health issues and healthy lifestyles. CONCLUSION. Studies of this type clearly have the ability to provide a range of information which ought to be available to those responsible for the planning of health promotion and education initiatives for older adults.

MeSH Heading
Aged
Female
Health Education
Health Promotion
Health Surveys
Human
Knowledge, Attitudes, Practice
Life Style
Male
Middle Age
Questionnaires

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