Exercise and Physical Activity in Relation to Bone Health
Exercise is known to be essential for the development of proper weight and muscle tone, but how much do people know about the relationship between physical activity and proper bone density?  Many studies have shown that regular physical activity each week involving weight bearing exercise is necessary to help prevent bone loss and may even help to build bone mass.  A recent study (Bone, 2009) has shown that physical activity can help to strengthen and build cortical bone within the legs and arms.  Building bone in the larger arm and leg bones is important in preventing osteoporosis and bone fractures that could be potentially disabling.  Therefore, regular exercise should be performed to help prevent bone loss.

Regular physical activity and specific exercises should be used throughout the week, but which types of exercises are important?  The BEST study (Bone Estrogen Strength Training) listed within an article by John Hopkins Medicine (reviewed 2009) followed a group of women who regularly used weight bearing cardiovascular exercises along with resistance training exercises over a four year period.  These women participated in weight-bearing exercises such as step aerobics and walking for a seventeen minute period.  In addition, the resistance exercises they used included wall squats, back extension, one arm military press, seated row, leg press, and lat pull-down exercises.  The seated row, leg press, and lat pull-down exercises can be performed under supervision using gym equipment; however, the wall squat, back extension, and one arm military press can be performed within the home environment.  Here are examples of some of the strengthening exercises that can be performed at home:

Wall Squat		Back Extension		One Arm Military Press

In addition to the use of weight-bearing exercise and resistance training, it is important to receive enough calcium and vitamin within one’s daily diet.  One should supplement between 2000iu and 4000iu of vitamin D3 daily and between 1200mg to 2000mg of calcium citrate daily.  Proper vitamin supplementation along with regular, weight-bearing exercise can help to prevent bone loss and even build bone over time.