Regular physical activity contributes significantly to maintaining healthy bone density. This holds true even if your training was a long time ago. A study by Indiana University in Indianapolis looked into this topic by examining baseball players. Even players who had not been active for a long time showed a comparatively high bone density. You can also benefit from this insight. We would be happy to explain exactly how this works and what you need to keep in mind in person at our Ebikon fitness center.
What is bone density?
Before we look at the positive effects of sports on bone health, it makes sense to explain the term above in more detail. Bone density refers to the ratio of mineralized bone mass to bone volume. In medical circles, this is known as BMD (Bone Mineral Density). The higher this value, the lower the risk of fractures. However, this is by no means a fixed value. BMD changes over the course of your life and can be influenced by various factors. One of these factors is physical activity, which you can pursue without limits at the Ebikon fitness center.
Bone metabolism at a glance
Bones are by no means dead structures, but living tissue that is constantly renewing itself. As old bone tissue breaks down, new tissue is produced. This process is known in professional circles as bone remodeling and is essential for the stability and strength of the skeleton. In this context, osteoblasts and osteoclasts play an important role. The former produce bone tissue, while the latter break it down. You can remember this interplay with a simple mnemonic: osteoblasts build, osteoclasts “steal.” Until the age of 30, osteoblast activity predominates; between 30 and 40, the two cell types are balanced, until finally, after the age of 40, osteoclast activity takes over—unless you actively counteract it. If more bone mass is lost than built up over the long term, it is called osteoporosis, commonly known as bone loss.
How exactly does sport affect bone health?
Appropriate stress on the skeletal system stimulates osteoblasts, causing them to renew faster and more effectively. This means that movement is essential to stimulate the buildup of bone substance. It is important that the bones are exposed to direct force. It is similar to muscles: through targeted stimuli that can be set through the right training, both muscles and bone mass are built up.
In addition, regular fitness also has an indirect effect on bone health. Anyone who moves for at least 30 minutes a day promotes the body’s metabolic activity. A smoothly functioning metabolism, in turn, contributes to maintaining a healthy bone structure. In the case of a lack of exercise, however, the bone’s breakdown processes predominate.
In this respect, physical activity in your younger years—e.g., regular training at the Ebikon gym—can ensure that your bone health is maintained into old age. The more bone mass you build up during your active training time, the better you are protected against osteoporosis later on.
Which types of sports are suitable for bone building?
As already mentioned, the skeletal system must be exposed to active stress to stimulate the remodeling process in favor of osteoblasts in the long term. Jogging and trampoline jumping are particularly suitable, as running or jumping results in continuous stress on the skeleton. This external stimulus stimulates bone growth. If you need to protect your joints, Nordic walking is a gentle alternative. But weight machines or vibration training, e.g., at the Ebikon gym, also sustainably stimulate bone building. At our fitness center in Ebikon, we offer you the most modern equipment for your personal training success. Less effective are sports that you do while sitting or where there is little resistance, such as cycling or swimming.
Conclusion: Training at the Ebikon gym pays off
Basically, it is never too late to start exercising. However, if you were physically active at a young age, you can benefit from the health advantages well into old age.
Do you want to do something active for your bone health now and train in a relaxed atmosphere at the same time? In our state-of-the-art fitness center in Ebikon, we offer you individual training and nutrition plans for general fitness and also specifically to promote bone building. We take time for you and sit down with you at the Ebikon gym to discuss your personal goals. Feel free to talk to us about it!
