The best exercise to increase bone density is not running or walking, but strength training

The best exercise to increase bone density

Many people are often told by doctors that "bone density is low" or "osteoporosis" during physical examinations. Why adjust diet, calcium supplement, exercise every day, bone density is still low?

In fact, it could be that you are not exercising. Most people will choose to run, walk, swim, and play ball when they hear that the doctor wants them to exercise more, but studies have found that the best exercise to increase bone density is not running and walking, and the original exercise is wrong...

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

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

The researchers studied 93 participants, with an average age of 63, who had below-average bone density. So they randomly divided them into three groups:

Group 1: high-intensity strength training group. The use of barbells for hard pull, squat, overhead push and jump pull-ups and other ways to properly load the body and promote muscle growth.

Group 2: isometric contraction exercise group. Such as plank support, semi-squat against the wall, bridge support, static squat and so on. Isometric contraction exercises do not cause significant joint movement and improve muscle endurance by increasing the tension within the muscle fibers.

Group 3: experimental control group. They were allowed to arrange their own physical activity, and after eight months, they were compared with the other two groups.

The final study found that after eight months, compared with the other two groups, the high intensity strength training group had significantly increased the thickness of the medial femoral neck cortex, and the bone density in the distal trabecular area of the tibia remained unchanged, while the control group had decreased by 1.6%. 1.

In other words, strength training is better at both increasing and maintaining bone density than isometric contractions like planks, half-squats against a wall, and simple physical activities like walking and running. So, if you also have low bone density trouble, in addition to diet, appropriate increase in strength training to better increase bone density!

This is the biggest sports health benefits, many people do not practice right

In daily life, many people attach great importance to exercise and sports, but most people mainly run, walk, play ball, swimming and other aerobic exercises, ignoring strength training.

In February 2024, a study published in the European Heart Journal found that "aerobic exercise + strength training" had the greatest health benefits. In adults who are overweight or obese, "aerobic exercise + strength training" reduces systolic blood pressure, low-density lipoprotein cholesterol (LDL-C), fasting blood sugar, and body fat. 2.

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

In December 2023, the journal Circulation published a scientific research statement released by the American Heart Association, which pointed out 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 lower blood pressure, lower blood sugar, lower lipids, lower body fat and so on. 3.

This also reminds you that people who like running, walking and other aerobic exercises can properly join strength training, and people who love lifting dumbbells and other strength fitness can properly join aerobic exercise.

These are the best ways to exercise, especially suitable for people after the age of 40

At a certain age, the body's function declines, and the exercise is different from that of people in their 20s and 30s. In August 2023, a study published in the journal JAMA Internal Medicine provided guidance on how people over 40 should exercise. The study, which included half a million adults with an average age of 46, looked at the best exercise choices for this age group. (4)

The study found that in addition to aerobic exercise, muscle strength training is also an important part of people over the age of 40 that cannot be ignored. Muscle strength training twice a week was associated with a significant reduction in all-cause mortality and a positive impact on cardiovascular and cancer mortality.

First, the best strength training after 40 years old

1. Body weight training: Use body weight to perform exercises such as squats, push-ups and sit-ups, which can be done at home or at the gym to build core and muscle strength.

2. Elastic band training: Use elastic band for muscle strength training, you can choose to adjust the exercise of different strengths and parts, suitable for the specific needs of people over 40 years old.

3. Fitness equipment training: Muscle strength training can be performed in the gym or fitness studio using equipment, guided by professional coaches to ensure correct posture and safety.

Second, the best aerobic exercise after the age of 40

1. Brisk walking, jogging, and cycling: These exercises are easy to do and can be adjusted to an intensity that suits the individual level. You can choose to do it outdoors and enjoy the natural scenery while improving your heart and lung function.

2. Swimming and jumping rope: These low-impact aerobic exercises are less burdensome to the joints, while exercising the muscles of the whole body and improving cardiovascular endurance.

3. Dance sports: such as square dancing, suitable for people who like to dance, you can choose aerobic dance classes, enjoy music while improving

Finally, summarize in three sentences:

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

2. everyone in the daily exercise, aerobic exercise and strength training to combine together, can not be ignored;

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

This article is synthesized from: ①Amy 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.b one. 2020.115362. (2) Halle M, Papadakis m. A new dawn of managing cardiovascular risk in aspect: the importance of combining lifestyle intervention and medication. Eur Heart J. 2024 Feb 16:ehae091.③Amanda 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 the company Combinations of Aerobic and Muscle Strengthening Activity With All-Cause, Cardiovascular, and Cancer Mortality. JAMA Intern Med. August 7, 2023.

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