Overview

Exercise has a big impact on the health of our bones. Our bones are constantly being renewed. This process happens faster in some bones than others. For example, the bones in our spine regenerate quickly, while our thigh bone, the femur, takes more time. When bones break, they usually heal in a few weeks. Overall, it takes about three to six months for bone tissue to completely renew itself. As we get older, our bone mass decreases, and the quality of our bone tissue gets worse. This makes bones weaker and more likely to get damaged. The number of bone cells goes down with age, and the flow of important minerals like calcium and phosphorus to the bones slows. The production of new bone cells also decreases. All of these changes lead to weak, brittle bones that can easily break, leading to osteoporosis. A lot of bone loss happens when we don't use our bones enough, especially in the spine and legs. Luckily, exercise can help. When we do physical activities like lifting weights, our muscles contract and create force that affects our bones. While the exact process is not completely understood, we know that this force helps stimulate bone cells to rebuild and stay strong, which helps prevent fractures. It's never too late to start exercising. Even people in their 80s with osteoporosis can benefit from strength exercises combined with a proper diet. This can slow down or even reverse the bone changes that have already happened.

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