Wellness Center

Strong Bones, Strong Muscles

The good news is that people are living longer. The bad news, for some people anyway, is that they need to become more active to take better care of themselves.

For example, your bones tend to lose mass and strength as you get older. That puts you at increased risk for osteoporosis and fractures of the hip and spine. If you don't build bone strength when you are younger, you are at increased the risk as you grow older.

Recent studies have shown that weak bones even increase your risk for heart attack. This is particularly true for women. Dieting can also decrease bone mass and increase the risk of osteoporosis. These problems are largely preventable.

What We Know

• Most Americans don't get enough exercise. You already know that you need to exercise regularly to build strong muscles. Did you also know that physical activity helps build strong bones?


• Calcium is necessary to build strong bones.


• Strong bones are closely related to strong muscles.


• Moderately strenuous activity, such as jogging, is important in building and maintaining strong muscles and bones. Jogging puts enough stress on your bones to cause them to become stronger.


• Walking, swimming, biking, and exercise machines can be helpful as long as you also include regular sessions of activities that put more stress on your bones and muscles.


• Dieting can reduce bone mineral density (BMD).

What You Can Do

• Be physically active throughout your life. It is never too late to start. Try to be active every day. Use the stairs instead of the elevator, walk to the corner grocery instead of driving, and take Rover for a walk when you get home.


• Moderately strenuous physical activity, such as jogging, is most effective in building strong muscles and bones. If you have been sedentary or have difficulty running, start with walking and add just one minute of jogging. Even that can be effective. As you become more fit, you can increase the time spent jogging.


• Be sure to get enough calcium in your diet. Calcium and vitamin D supplementation has regularly been used to treat osteoporosis. But recent studies question the value of supplements compared to getting these vitamins from natural sources.


• If you are planning to diet, get help and advice from your medical care team to make sure you don't increase your risk of osteoporosis or other bone-related problems.


• A balanced, moderate-fat diet will help ensure that you maintain good bone and muscle health. Plan your meals and avoid overeating.

Sources:

1. American Academy of Orthopaedic Surgeons. 66th Annual Meeting. Anaheim, California.

2. Kristinsson JO et al. Relation between calcium intake, grip strength, and bone mineral density in the forearms of girls aged 13 and 15. Journal of Internal Medicine, 236:385-90.

3. American Journal of Medicine, 106(3):273-278.

This information is provided for educational purposes only and is not intended to be a substitute for professional medical advice or diagnosis of specific medical conditions. You should seek prompt professional medical attention if you have a particular concern about your health or specific symptoms. Wellsource, Inc. is not liable for any health consequences resulting from your use of this site.