Strong Sports for Strong Bones - Fitness and Exercise Against Osteoporosis

Couch potatoes and people who prefer fast food over healthy meals are already laying the foundation for osteoporosis and other bone problems. Without regular exercise, the muscular system weakens, and over time, the entire skeleton suffers. Consequently, overall health is compromised by a lack of exercise and proper nutrition. 

Causes of bone problems

Regular physical activity is one of the most important factors for a healthy skeleton and powerful musculature. These support and hold the skeleton together. Increasing bone loss, also known as osteoporosis, is characterized by a progressive decline in bone density. Bones become increasingly porous due to a chronic lack of movement. Without the mechanical tensile stress placed on them by muscles during exercise, new bone mass is no longer built up.

Bone density can also be reduced by a diet lacking in vital nutrients. Industrially processed foods rob the organism of a significant portion of the vitamins and minerals that the body actually needs for maintenance due to high sugar content or a high level of pollutants, food chemicals, artificial flavors, or fillers. As a result of persistent lack of vital nutrients and physical inactivity, the risk of bone fractures increases with advancing age. 

Causes of osteoporosis are more common in women

Women in particular are disproportionately affected by osteoporosis after menopause. The fact that men are less frequently affected by bone problems is due to hormonal reasons. Until menopause, female estrogens ensure that bone loss does not occur. After menopause, however, the hormonal balance changes. It should be noted that bone problems have also been affecting younger people in recent times. This points to a society that, despite all health appeals, integrates ever less physical activity into everyday life. Many people maintain a bone-damaging diet. Above all, an adequate supply of minerals such as calcium and magnesium is no longer provided by today's industrially processed foods. 

The effects of bone problems

Nowadays, in addition to people over eighty, significantly younger people are also affected by osteoporosis and osteoarthritis. Decreased bone density doesn't just make bones break more easily—in severe cases, even without any significant strain. As a result of osteoporosis, the bone substance itself is also broken down. The stability of the skeleton suffers progressively. Comparatively minor events, such as a stumble with a relatively mild impact or an awkward turn in sleep, can cause the weakened bone structure to break. 

The same applies to wear-related osteoarthritis. If it is worse than age permits, it is considered pathological. All joints can be affected by osteoarthritis, especially the spine. The progressive wear and tear of cartilage, muscles, and tendons leads to severe pain and increasing bone abrasion. Once the affected joints are ultimately destroyed, they can sometimes be surgically replaced with joint prostheses. But before that happens, people can do a lot to prevent it from getting that far.

Exercise measures against bone problems

Muscles and bones must both be exercised well into old age so that they can remain strong. Key factors here are regularity and age-appropriate physical activity, which help prevent osteoporosis. In addition to exercise, a diet rich in calcium combined with sun exposure is a great measure to combat osteoporosis and osteoarthritis. Exercise results in bones that are strong and resilient. Well-trained muscles are capable of supporting the skeletal system and keeping it stable. Fitness can be significantly improved through endurance sports such as hiking, Nordic walking, or swimming. Even gymnastics or Qigong strengthen muscles, thereby also benefiting bone mass. Age-related bone loss can also be delayed through regular strength training. 

The combination of strength and endurance training can also succeed at home with an exercise bike, a recumbent ergometer, an elliptical or cross trainer. It is important to pay attention to joint-friendly movements in order to also prevent osteoarthritis. Regular training on such cardio equipment serves to activate the metabolism as well as to supply nutrients to bones and cartilage tissue. Bones, ligaments, joints, and intervertebral discs benefit equally from more exercise. In addition, improved fitness ensures a greater quality of life. Well-trained bodies are less susceptible to illness.

Effectively counteracting osteoarthritis and osteoporosis:

✓  Plenty of exercise (e.g., Nordic walking, hiking, cycling, swimming, dancing, gymnastics)

✓  Endurance training with fitness equipment (e.g., recumbent ergometer, elliptical or cross trainer)

✓  Healthy diet rich in calcium and magnesium

✓ Absorption of vitamin D through sun exposure