How Strength Exercises Can Help With Bone Density

Bone density is a key factor in bond fracture prevention. Bone is made of cells that die and regenerate. When this process is compromised, the risk of fracture arises. During the early stages of life, we can ensure that we intake and store calcium through food to build up our bones, but after a certain age (about 30), the body stops absorbing calcium, and the storage that we created is now our reserve for the rest of life.

Cell Regeneration in Bone and Other Body’s Tissues

The body’s cells, like muscle cells, skin cells, tendon cells, ligament cells and even bond cells, are in constant change via a process called cell regeneration. Old cells die off and they get replaced with new cells.

In the case of bone, the cells that allow this process to happen are called osteoblasts.

While we age, this process slows down, meaning that cells would still die, but they don’t get replaced. A typical example is a woman going through menopause. Estrogen, which is the hormone responsible for bond metabolism, allows the activity of osteoblasts. During menopause, indeed, women have a drop in Estrogen production, and osteoblasts are not as operative as they used to be.

Strength Exercises and Cell Regeneration

As this meta-analysis shows, strength exercises are a positive stress stimulus for the body and can help the osteoblast work harder and maintain bone cell regeneration. When the body perceives stress as physical resistance, it does its best to establish a reparation mechanism.

So whenever we pick a weight against gravity, the body would implement a regeneration of the tissue that are used to complete this action.

Who Is at Risk of Losing Bone Mass?

There are several factors that can contribute to decreased bone mass:

• Age: Bone density typically peaks in early adulthood and declines with age.
• Gender: Women, especially postmenopausal, are at higher risk due to hormonal changes that accelerate bone loss.
• Family History: A family history of osteoporosis can increase risk.
• Body Size: Individuals with smaller body frames may have less bone mass to draw from as they age.
• Hormonal Levels: Thyroid imbalances and reduced sex hormones can lead to bone loss.
• Dietary Factors: Low calcium and vitamin D intake contribute to diminished bone density.
• Lifestyle Choices: A sedentary lifestyle, excessive alcohol consumption, and smoking are linked to weaker bones.

I have included factors like dietary and hormonal levels in the above list. Bear in mind that taking supplements such as calcium and vitamin D (which helps retain calcium) could have severe contraindications. So, always talk to your doctor or specialist about the intake of supplements.

How to determine Bone Density?

To determine bone density, there is a diagnostic test called Dual-energy X-ray Absorptiometry (DEXA or DXA).

This non-invasive procedure measures the mineral content in bones, usually in areas like the spine, hip, or wrist, to assess bone density and identify potential risks of osteoporosis or fractures. The results are given as a T-score, which compares your bone density to the average peak bone mass of a healthy young adult. A T-score of -1.0 or above is considered normal, while a score between -1.0 and -2.5 indicates low bone mass (osteopenia), and a score of -2.5 or lower suggests osteoporosis. Other methods, like ultrasound or quantitative computed tomography (QCT), can also assess bone density, but DEXA remains the gold standard for bone health evaluations.

Mobility before strengthening

So far, we have discussed how strength exercises are a good way to maintain bond density. Still, I would not recommend that anyone who is not into strength exercise and has bone density issues go and start lifting heavily. Why (?), you may ask. Well, before we start lifting heavy, we want to ensure that the body mechanics are optimal for it, so we better start looking into your mobility and then pass on to the strength part of things.

Please be aware that mobility has nothing to do with elasticity or stretching. Those are different practices.

How Can We Achieve Great Mobility

For people who decide to take a journey to ensure an optimal level of mobility and then strengthen the body, the first step is to assess their joint mobility with active and passive range of motion. After that, we could use a combo of Myotherapy treatment and mobility exercises to ensure they can quickly pick up the best of their mobility capacity, given their subjective presentation.

And here is a list of mobility exercises which we may look into at first:

• Hip Openers to improve range of motion in the pelvis and lower back.
• Ankle Drills to support proper weight distribution in weight-bearing exercises.
• Thoracic Spine Mobility Exercises to prevent excessive strain on the lower back.
• AC Joint External rotation to ensure we can build strong rotator cuff muscles, essential for shoulder health

It Is Time To Strength. How Can We Do This?

Once the minimum mobility is achieved, which may take 1 to 2 weeks of training, depending on each individual and their subjective history and effort, we can start looking into more strengthening exercises.

So, here is a list of different exercises that can help with strengthening, written with the progressions to follow:

• Calf raises with double leg, single leg and weight
• Hamstring and Quads Curl that gets weight added as weeks go by
• Standing Adduction and Abduction at cable machine or with resistance bend
• Glut Muscles training at cable machine or with resistance bend
• Deadlift for back and posterior chain muscle strength
• Squat with weights and explosion variations
• Cuff rotator-specific strength is Ideal before stepping into more complex arm weight-lifting
• Cervical muscle strength to prevent cervical headache and sore neck

All of those exercises, except the cervical one, can then be modified to achieve plyometric drills and combined movement. But this is a process that would take months, and there is no rush to get to it, as I want you to be safe through out the all journey.

Integrating Exercise into Myotherapy Treatment

At Melbourne Massage and Treatment, I incorporate tailored exercise programs into each treatment plan. Ensuring that you have the necessary mobility to perform these exercises correctly is paramount. This integrated approach not only aids in recovery but also empowers you to take an active role in maintaining and improving your bone health.

The hands-on treatment part of Myotherapy would be more of an initial input to improve your mobility via joint mobilisation and, where needed, help you increase your muscle awareness by using techniques like Dry Needling or Deep Tissue Massage.

Conclusion

Maintaining bone density is vital for a healthy, active lifestyle. Understanding the risk factors and engaging in appropriate exercises can significantly enhance your bone strength. However, before starting strength training, mobility must be addressed to ensure safe and effective movement. As your Clinical Myotherapist, I’m here to guide and support you in this journey, ensuring that your treatment plan is both effective and empowering.

So, if you are up to a journey of change and dedicated to improving your life and health, now is the time to book your online, free 15-minute treatment plan consultation.

FAQ About Bond Density and Strength Exercises

What is bone density, and why is it important?

Bone density refers to the amount of mineral content in your bones. It’s crucial for maintaining bone strength and reducing the risk of fractures. Higher bone density means stronger bones, while lower bone density increases the risk of conditions like osteoporosis.

How do bones regenerate over time?

Bones are constantly being remodeled through a process called cell regeneration. Old bone cells die, and new ones (created by osteoblasts) replace them. As we age, this process slows down, and the body’s ability to regenerate bone decreases, leading to a higher risk of fractures.

What factors affect bone density?

Several factors can impact bone density, including:

• Age: Bone density peaks in early adulthood and declines with age.

• Gender: Women, especially after menopause, are at higher risk due to hormonal changes.

• Family history: A family history of osteoporosis can increase your risk.

• Diet: A lack of calcium and vitamin D can weaken bones.

• Lifestyle: A sedentary lifestyle, smoking, and excessive alcohol consumption can contribute to weaker bones.

How can strength exercises improve bone density?

Strength exercises provide a positive stress stimulus for the body, prompting osteoblasts to work harder and regenerate bone tissue. This can help maintain or even increase bone density, especially as we age.

What should I do before starting strength training for bone health?

Before engaging in strength training, it’s essential to address mobility issues. Improving joint mobility and flexibility ensures that your body can perform exercises safely and effectively, reducing the risk of injury.

What are mobility exercises, and why are they important?

Mobility exercises focus on improving the range of motion in your joints. These exercises are essential because they help prepare your body for strength training, ensuring proper movement mechanics and reducing the risk of strain or injury.

Can you recommend some mobility exercises?

Some effective mobility exercises include:

• Hip Openers to improve pelvis and lower back range of motion.

• Ankle Drills to support weight distribution during weight-bearing exercises.

• Thoracic Spine Mobility exercises to prevent lower back strain.

• AC Joint External Rotation for shoulder health and rotator cuff strength.

How do I know when I’m ready for strength exercises?

Once you’ve worked on improving your mobility for about 1 to 2 weeks (depending on your personal effort and history), you can start incorporating strength exercises. A gradual approach is important to prevent overloading your body too soon.

What are some beginner strength exercises for bone health?

Start with low-impact exercises such as:

• Calf raises (with progression to single leg and added weight).

• Hamstring and quad curls with added weight over time.

• Standing adduction/abduction with a resistance band.

• Glute training using a resistance band or cable machine.

• Deadlifts for posterior chain strength.

• Squats with weights and explosive variations.

How can I integrate exercise into myotherapy treatment?

At Melbourne Massage and Treatment, myotherapy treatments include tailored exercise programs to improve mobility and bone health. Techniques like dry needling and deep tissue massage are used to address muscle tension and enhance your awareness of body movement before engaging in strength training.

Are supplements like calcium and vitamin D necessary for bone health?

While calcium and vitamin D are essential for bone health, it’s important to consult a healthcare provider before taking supplements. Taking these without professional advice can lead to contraindications or excessive intake, which can have harmful effects.

How long will it take to see improvements in my bone health?

The timeline for improvement varies depending on individual factors, such as your current bone density, commitment to exercise, and overall health. Typically, with consistent effort in strength and mobility exercises, you can expect noticeable changes in a few months.

How can I get started on improving my bone health?

You can begin by booking a free 15-minute consultation to discuss your personalized treatment plan. A combination of mobility exercises, strength training, and myotherapy can help you improve bone density and overall health.