Bone Health, Ageing, and Exercise

I wanted to share some insights about bone health and osteoporosis that I recently came across in an episode of The Drive podcast featuring Professor Belinda Beck, a global expert in bone health. The episode covered important topics like ageing, bone mass loss and gain, menopause, and the benefits of specific exercises, making it well worth a read! Please bear in mind that this information is drawn from the podcast, so these aren’t my personal views, but they highlight valuable conversations to help us all take better care of our bones.

Why Bone Health is a Big Deal
Did you know that bone health plays a crucial role in our overall well-being and longevity? It all starts in childhood and adolescence, as we build a solid foundation for our bones. Unfortunately, osteoporosis—often described as a “childhood disease”—can sneak up on us since peak bone mass is typically achieved by early adulthood.

Exercise: Your Bones’ Best Friend
The good news? Regular exercise, especially weight-bearing and high-impact activities, can do wonders for your bone health! Programs like the ONERO initiative are making waves by improving bone density and functionality, even for those living with osteoporosis.

Here are some exciting takeaways:

• Bone Basics: Our bones come in various shapes and are made up of both compact and spongy material. They are constantly being rebuilt by osteoblasts (the builders) and osteoclasts (the demolishers). This balance is key to keeping our bones strong!
• Maximising Bone Density: It’s essential to maximise bone density during our younger years. Encourage kids to enjoy calcium-rich foods and partake in fun, high-impact activities like jumping and weightlifting. Yes, you heard that right—weightlifting can be great for kids when done with proper technique!
• Osteoporosis Prevention: As we grow older, maintaining bone density becomes crucial, especially during menopause. Women may experience accelerated bone loss due to declining estrogen levels, so focusing on hormone balance and incorporating regular weight-bearing exercises can really help.
• The LiftMore Study: Here’s where it gets exciting! This study revealed that high-intensity resistance and impact training can increase spine bone mineral density by 3% and improve femoral neck cortical thickness by 13%. Participants also reported feeling stronger, more balanced, and more confident in their daily activities. Talk about a confidence boost!
• The ONERO Program: Based on these impressive findings, the ONERO program offers personalised exercise plans tailored for individuals with osteoporosis, led by licensed professionals who provide ongoing support and encouragement.

So, What Can You Do?

• For children: Make bone health a family priority! Ensure your kids are getting enough calcium and vitamin D while having fun with high-impact activities.
• Adults: Embrace a healthy lifestyle filled with good nutrition, regular exercise, and adequate sunlight exposure. It’s never too late to start!
• For those with Osteoporosis: If you’re navigating osteoporosis, consider consulting a healthcare professional and exploring programs like ONERO for safe and effective support.
• If you’re unsure: Always have a chat with your GP about any changes to lifestyle or medication. And, always seek advice if you’re new to resistance or high-impact exercise.