Is exercise beneficial to the growth of healthy bones?

Is exercise beneficial to the growth of healthy bones?

Posted Hoda Abdel-Aziz says, does regular exercise help bone growth? Do I have to bring my kids to practice different sports in order to preserve their health?

Answers Dr. Osama Hanafy, consultant physiotherapy and treatment of obesity, saying that exercise plays an important role in building and maintaining bone strength, and we all know that exercise strengthens muscles and makes them larger in size and more stamina, so the response of bone to the sport, strengthening its, and increase the density of bone mass and are more capable of endurance.

In other words, when the bones have to bear more weight, it builds itself according to this new situation. This can be achieved through the practice exercises, which include load plus the weight, such as walking, running, weight lifting, jumping, or dancing. The exercises do not include the load plus the weight, such as cycling or swimming, setting aside other benefits to public health, improve muscle strength, they do not have the same effect on bone.

The regular exercise program and building a well, is a necessary component in the prevention of osteoporosis. It can also help in the protection against fractures, pain and problems related to osteoporosis. Intended to build a good program sports, it should be for all programs of exercise that are appropriate to the abilities of the individual, and in the case of persons who suffer from osteoporosis or other medical conditions, should be exercised Sports By allowing the physician and under the supervision of physiotherapist.

The building of strong bones for human health, the same as building the foundation and columns for buildings, the more the foundations and columns is strong, the building was strong and bear the elements, remains a long period of time, so if we want our bodies strong and bear the shocks and remain true life long, should be interested in building bone well.

And begin the process of building bone with the birth of the human, with a range of "peak bone mass" when most people in their twenties, this is the age that has been made by the bone density and maximum power. After up bone mass to peak, remain bone density stable during the next two decades, beginning in the fall, and despite the fact that proper nutrition, especially food rich in calcium and vitamin D and protein, is critical for bone growth, but recent studies have shown that the role of exercise in laying the foundation for bone formation, which will serve for life, no less important. This is true in all periods of childhood and adolescence, but it is more important in adulthood.

For example, it has been shown that girls are the most active and exercise for the sport, winning about 40% of bone mass more than the least active girls of the same age group. This additional bone contribute to the increase in bone mass, and this gives them the most active girls an advantage in maintaining bone density, a longer period.

In adults play a key role of exercise in preventing bone loss and maintain muscle strength. And vice versa, people who circumstances force them to sleep in bed a long time, they have accelerated bone loss, as well as the muscles weaken or atrophy.
In a study to investigate the effects of space travel and weightlessness for long periods, were denied a number of young volunteers, healthy use of their muscles for long periods, where they remained within a few months do not do anything except lie down and sleep, do not do any activity of motor or the exercise of any Sports, it was found that they suffer from muscle weakness and loss of a large part of the mass of bone and reached 15% of bone density in less than three months.

These studies demonstrate that exercise is closely linked to bone health, so we recommend everyone from all age groups to persist in the practice of sports, especially walking, eating healthy with the rich in vitamins and minerals, such as vegetables and fruits.