STOP Sabotaging Your Bone Health
Ever heard of the problem-solving principle called “Occam’s razor?”
It boils down to the idea that the simplest explanation is often the right one.
You see, humans tend to overcomplicate things sometimes.
So I like to apply this theory to health too. Because, more often than not, there ARE simple solutions.
And when it comes to losing bone density as we age, there’s one solution that couldn’t GET any simpler.
In fact, it all boils down to breaking one common habit and replacing it with another.
I’m betting you already know being sedentary HARMS your heart and brain health.
But it turns out that not moving enough ALSO messes with your bone mineral density.
Long hours at your office desk or sitting in the easy chair watching TV, knitting, or reading takes a toll.
Sure, nutrition and hormonal changes as we age also factor in. But all too often, those are the ONLY elements folks consider when it comes to bone health.
In reality, physical activity (or inactivity) has a MAJOR impact on bone health. It affects critical processes, like bone turnover or the rate at which bones are broken down and rebuilt.
You see, we start losing bone faster than we make it after around age 50. And being sedentary fast-forwards that imbalance.
In a recent study, researchers collected information on participant’s…
- time spent sedentary and physically active,
- bone mineral density,
- and total body fat percentage.
Being sedentary was linked with a HIGHER total body fat percentage and DECREASED bone mineral density.
Bone mineral density is a measure of calcium and other minerals in the bone.
Greater bone mineral density = denser bones = reduced fracture risk.
But the opposite was found with folks who stayed ACTIVE.
These folks were LOWER in their total body fat percentage and GREATER in their bone mineral density.
There are likely a couple of reasons for this.
First, sedentary behavior increases the production of parathyroid hormone, which impacts calcium metabolism. Plus, without enough physical activity, the lack of mechanical stimulation on the bones also harms new bone formation.
You see, bone is living tissue that responds to the forces placed on it when you move. So moving more stimulates your bone to build MORE bone, making it denser.
Now, you don’t have to become an exercise fanatic. But your body was meant to move, so you need to adjust your lifestyle so it has more built-in movement.
Besides slipping in extra traditional exercises such as knee bends, leg lifts, and hand weights, find an active hobby you love, like tennis, golf, dancing, or swimming laps.
Then look for everyday opportunities to move more, like using a foot bike while watching TV, taking the stairs, or walking to do shopping in the neighborhood.
The more you move, the stronger and better you’ll feel. And the same goes for your bones, too.
P.S. To fight against nature, you must work harder and take extra steps to maintain your strength, quality of life, and (ultimately) your independence as you age. But it’s WELL worth it. CLICK HERE to reveal how to get the MOST out of your exercise routine.
SOURCE:
“Correlation between sedentary activity, physical activity and bone mineral density and fat in America: National Health and Nutrition Examination Survey, 2011–2018.,” Sci Rep 13, 10054 (2023). doi. org/ 10.1038/s41598-023-35742-z
