Bone Mineral Density FAQs
Exercise has been proven to have a significant impact on bone mineral density and overall bone health, helping to reduce your risk of osteoporosis, falls and fractures. Here are some common questions I get as an Exercise Physiologist.
How does exercise affect bone mineral density?
Weight-bearing and resistance exercises stimulate the bones to become stronger by promoting bone remodelling. The mechanical load placed on bones during activities like walking, running, weightlifting, or jumping triggers the bone-forming cells (osteoblasts) to increase their output, increasing bone density. Regular exercise helps maintain or even improve bone density, especially in weight-bearing bones such as the spine and hips, which are two extremely common sites of osteoporotic fractures.
What types of exercise are best for improving bone mineral density?
Weight-bearing and resistance exercises are the most beneficial for improving BMD. These include:
Weight-bearing activities: Walking, jogging, hiking, stair climbing, and dancing.
High-impact exercises: Running, tennis, stomping and jumping
Resistance training: Weightlifting, using resistance bands, or bodyweight exercises like squats, lunges, and push-ups.
These activities stimulate bone growth and help increase strength and density. Low-impact exercises like swimming and cycling are good for cardiovascular health but do not provide the same bone-strengthening benefits as weight-bearing exercises. If some of these exercises sound out of reach, don’t worry! As Exercise Physiologists, we have an expansive exercise library with plenty of safe and appropriate alternatives
Can exercise help prevent osteoporosis?
Yes, regular exercise is one of the most effective ways to prevent osteoporosis. It helps increase and maintain bone density, which reduces the risk of developing the condition. Exercise during childhood and adolescence is especially important for building strong bones as bone density peaks at around 30, and the stronger your bones are to begin with, the easier it is to maintain. However, continued exercise through middle and older age is still extremely beneficial in preventing and managing osteoporosis.
How much exercise do I need to improve or maintain bone density?
The general recommendation for adults is at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous activity. This should include weight-bearing and resistance exercises at least two to three times per week. For bone health, focus on a combination of activities like walking, strength training, and balance exercises. It's also important to add variety to your routine to target different bone groups.
Is it too late to improve bone density if I’m older?
It’s never too late to improve or maintain bone density. While bone density naturally decreases with age, especially after menopause in women and with aging in men, exercise can still play a key role in minimising this decline. Older adults can benefit from weight-bearing and resistance exercises, which can help improve balance, strength, and overall bone health, reducing the risk of falls and fractures.
Are there any risks of exercise for people with low bone density or osteoporosis?
People with osteoporosis or low bone density should be cautious with high-impact or strenuous exercises, as these could increase the risk of fractures. However, an exercise physiologist can help mitigate this risk and ensure your program is safe and appropriate. Furthermore, gentle weight-bearing and resistance exercises can still be beneficial for strengthening bones and muscles and can be performed regularly.
How long does it take to see improvements in bone mineral density from exercise?
Bone remodelling, the process by which bones respond to exercise, is relatively slow. Typically, people may see positive changes in bone density after 6 months to a year of consistent, targeted exercise. However, even if you don't see immediate changes in BMD, exercise still helps to reduce your fracture risk due to the strength and balance improvements which reduce your risk of falling.
By Simon Latham
Exercise Physiologist