physical activity is one of the most important lifestyle habits to help prevent or reduce the risk of a number of diseases including osteoporosis. without a doubt, exercise positively influences bone and muscle development. osteogenesis, the formation of bone, occurs in response to mechanical loading. inactivity, with its lack of loading, prevents bones from receiving the signal to adapt, leading to bone loss.
most people understand exercise will strengthen the heart and muscles, but weight bearing exercise also puts stress on the bones, stimulating them to respond and strengthen. while all exercise is beneficial, recent research indicates that some activities help bones more than others.
bones need impact and although walking is a great activity it may only have a limited effect on bone development. it is a great place to start if you have been inactive or have been diagnosed with osteoporosis, but a gradual increase in load will be more effective. in a young, healthy body, high impact activities show much better results in bone health.
muscles are the key factor in exerting mechanical force on the skeleton, so increasing muscle strength is important. resistance training has been widely researched and has proven to be the most effective way to increase bone mass. as well as being positive for bone development, it improves muscle mass and strength — both of which are crucial for osteogenesis. a resistance training program should be progressive and include exercises that involve full body functional movement. the resistance needs to be heavy enough to stimulate change and should progress as strength develops.