Experts believe that exercise is essential in maintaining good bone development, muscle function and joints.
- The effects of exercise on the skeletal frame through the use resistance machines, stimulates the formation of bone tissue.
- Physical exercise also acts in a positive way on the bone mass, its density and texture.
Improve muscular strength
- Muscle strengthening exercises have beneficial effects on muscle power and endurance especially in the case of middle-aged people.
- Muscle strengthening can be improved using specific training programs even for very old people.
Improved resistance to fractures
Physical activity equally benefits the mechanical properties of the bone by increasing its fracture resistance.
A better resistance of the ligaments and tendons
Increased physical activity leads to a better resistance of the ligaments and tendons.
For children between the ages of 10 and 18 years, physical activity plays an important function in bone quality.
Practice physical exercise as young as possible
- The earlier physical exercise is practiced, the greater the influence on the bone quality and development.
- The more the mechanical forces vary and differ from the usual efforts of walking or running, the more the bone development is increased.
- This effect is particularly marked in prepubescent children and the effect is greater at the beginning of puberty than at the end.
Practicing multiple physical activities
The best benefits can be expected when different sports are practiced at the same time.
- Post menopause, women, are often prone to significant reduction in bone density. This, loss of bone density averages out and settles down to around 1% per year.
- According to some experts, in a recent meta-analysis study, taking into consideration all the publications between 1966 and 1996, the regular practice of a physical exercise may prevent or even reverse age related bone loss (osteoporosis), both from the vertebral and hipbone viewpoints.
For individuals older than 70
Physical activity helps prevent muscle loss due to ageing
A reduction in bone loss
Beyond 70 years, physical activity continues to exert a positive effect, at the same time reducing, although not entirely eliminating, the importance of bone density loss.
A reduction in the risk of hip bone fractures
- The risk of hipbone fractures decreases by 6% for each increase in energy expenditure equivalent to 1 hour of walking a week.
- Women who walk at least 4 hours a week reduce their risk by 40% compared to sedentary women (walking less than 1 hour a week).
For those who prefer walking, bodybuilding exercises or stair climbing
- Bodybuilding exercises such as running or racing, body building exercises or stair climbing have proven to be highly efficient.
- Exercises which do not involve actual bodybuilding (such as swimming, cycling) are little or not as effective in this context
Bodybuilding is highly effective because it increases the muscle strength and so improves the mechanical tension of the muscle on the bone.
- Practicing a sport helps fight the effects of osteoporosis and maintains a healthy bone density
- Osteoporosis comes with ageing thus making the bones more fragile.
- Physical exercise causes pressure on the bones, which helps maintain the calcification process.
Actividad física - Beneficios - Aparato músculo esquelétiico
Sport stärkt den Bewegungsapparat