Physical exercise is essential for bone health, as it contributes to higher bone mineral density and lower fracture incidence. Exercise can augment bone mass and strength during younger age and mitigate age-related bone loss. Recent work on human ageing and epigenetics suggests that exercise after the fourth decade of life is still important due to its anti-ageing effect and health benefits.
Exercise-induced bone remodeling is a sequential process within BMU involving five phases: activation, resorption, reversal, formation, and termination. Exercise performed during growth phases has been shown to increase peak bone mass, which reduces bone fracture risks in advanced age. Exercise is an economical, efficacious, and safe way to prevent the development of osteoporosis.
Bone is living tissue that changes over time in response to forces. Bone remodeling replaces old and damaged bone with new bone through a sequence of cellular events occurring on the same surface without any change in bone. Some people are at higher risk for bone loss and osteoporosis due to problems with the way their bodies remodel bone.
Once we reach the age of about 25, physical activity alone can no longer dramatically increase overall bone mass dramatically. In adults, bone density may increase 1-2, but this improvement occurs only in the area of the skeleton that is stressed. The response of bone tissue to mechanical stimuli is influenced by age, hormone levels, and other metabolic factors.
Proper nutrition and weight-bearing exercise early in life can maximize bone mass before the age of 30, thus reducing the risk of osteoporosis. Exercise or physical training can prevent osteoporosis in the elderly as a non-drug preventive strategy.
In adults, the process of mechanical loading takes seven to ten years. Bones stop growing in length between the ages of 16 and 18, but the total amount of bone tissue remains. An increase in bone formation and a suppression on bone resorption marker was observed among young male adults aged 23-31 years old following exercise.
📹 One of The Best Exercises for Bone Remodeling and Creating Microfractures on the Bone
Bones #taller #osteology Maasaï jumps, a fun way to boost height growth AND athleticism! The Maasaï jump is a powerful …
Can you rebuild bone with exercise?
Physical activity has been demonstrated to positively impact bone health in multiple ways. It has been shown to facilitate the growth of strong bones in children, enhance the strength of muscles and bones in both children and adults, and prevent bone loss in adults.
Can bones grow after 20?
Bones stop growing in length between 16 and 18, but their bone density increases slowly until late 20s. In young adulthood, there is a balance between the amount of bone removed and laid down, with the total amount of bone tissue remaining constant. However, as you age, the balance between bone removal and laydown starts to get slightly out of balance, leading to more bone tissue removal and a decrease in bone tissue.
Can bone remodel itself?
Bones are constantly changing throughout their lifespan, a process known as bone remodeling. This process protects the structural integrity of the skeletal system and contributes to the body’s calcium and phosphorus balance. Bone remodeling involves the resorption of old or damaged bone and the deposition of new bone material. German anatomist and surgeon Julius Wolff developed a law explaining how bones adapt to mechanical loading. An increase in loading strengthens the internal, spongy bone architecture, followed by the strengthening of the cortical layer.
Conversely, a decrease in stress weakens these layers. The duration, magnitude, and rate of forces applied to the bone dictate how the bone’s integrity is altered. Osteoclasts and osteoblasts are the primary cells responsible for both resorption and deposition phases of bone remodeling. The activity of these cells, particularly osteoclasts, is influenced by hormonal signals, creating potential pathophysiological consequences.
Can bones get stronger after 30?
Bone health is crucial as bones continuously change, with new bone being formed faster than old bone being broken down. Most people reach their peak bone mass around age 30, and after that, bone remodeling continues but slightly more bone mass is lost. The likelihood of developing osteoporosis depends on the amount of bone mass you attain by age 30 and how rapidly it loses. A higher peak bone mass indicates more bone in the bank and reduces the risk of osteoporosis as you age. Factors affecting bone health include age, gender, and lifestyle choices.
At what age do your bones fully harden?
Between 20 and 30 years of age, bones reach their peak strength, and it is crucial to get adequate calcium and exercise to achieve peak bone density. Both men and women need at least 1, 000 mg of calcium daily, and a Vitamin D supplement if possible. To promote good bone health, adults should engage in at least 30 minutes of weightbearing activity, 4 or more days per week, and muscle-strengthening activities at least 2 days per week.
The calcium requirement for pregnant or breastfeeding women is the same as for any adult in this age range, with the added importance of calcium and Vitamin D daily allowance for pregnant or breastfeeding women.
Without calcium, a growing baby in the womb may pull calcium from the mother’s bones, and a nursing baby may also require calcium. Once breastfeeding ends, a healthy diet and exercise can help regain lost bone mass.
Does age affect bone remodeling?
The decline in mechanical function of bones is influenced by changes in bone remodeling, the process by which osteoclasts remove existing bone and osteoblasts replace it. As age increases, the amount of bone deposited with each cycle of remodeling decreases, possibly due to a reduction in the number of cell precursors of osteoblasts, a reduction in the number of stem cells from which these precursors are derived, or a reduction in the lifespan of osteoblasts. The signals that lead to differentiation of osteoblast precursors also decrease with age, contributing to the loss in osteoblast numbers.
In non-human primates, the number of hematopoietic cells, which are osteoclast precursors, declines with age, and there may also be a decrease in the amount of surface available for resorption. This results in a decrease in the amount of bone starting fairly early in life. Few studies have examined whether human bone cell differentiation is age-dependent. In one study, markers of apoptosis were elevated with increasing age, and RANKL and PPAR-γ levels were positively correlated with age in female patients but not in males. There was also a slight decrease with increasing age in the osteoblast marker, Runx2.
Apoptosis is a regulatory mechanism in most tissues and plays a role in normal tissue maintenance. Dysregulation of apoptosis contributes to the imbalance between bone resorption and formation, as well as changes in local tissue mechanical properties. Studies have shown that factors that regulate cell function in bone remodeling, such as steroids and hormones, local autocrine and paracrine factors, and mechanical stimuli, also regulate apoptosis of osteocytes and osteoblasts. Cell senescence may alter the responses of cells to apoptotic signals, although whether this is the case in bone cells has yet to be investigated.
Does bone remodeling occur in adulthood?
Bone health is influenced by both genes and the environment, with genes largely determining bone health and errors in gene signaling leading to birth defects. External factors like diet and physical activity are also crucial for bone health throughout life. The growth of the skeleton, response to mechanical forces, and role as a mineral storehouse are all dependent on the proper functioning of systemic or circulating hormones that respond to changes in blood calcium and phosphorus. If calcium or phosphorus are in short supply, the regulating hormones take them out of the bone to serve other body systems, while too many withdrawals can weaken the bone.
What can trigger bone remodeling?
The deterioration of bone can result in the release of autocrine or paracrine factors, which in turn initiate bone remodeling. During this process, osteoblasts undergo retraction and shrinkage in the region undergoing remodeling, thereby exposing the underlying bone matrix. The process is facilitated by the secretion of these factors. The utilization of cookies is an integral aspect of this process. Copyright © 2024 Elsevier B. V., its licensors, and contributors.
Does exercise lead to bone remodeling?
The OPG/RANKL/RANK pathway is crucial for bone metabolism, and exercise may regulate bone resorption. Moderate exercise increases OPG expression and decreases RANKL expression, inhibiting osteoclast differentiation and activity. This pathway plays a role in bone metabolism and may be regulated by exercise. Copyright © 2024 Elsevier B. V., its licensors, and contributors. All rights reserved, including those for text and data mining, AI training, and similar technologies.
What triggers bone remodeling?
Calcium and phosphate homeostasis hormones significantly impact bone remodeling rates and extent. PTH increases the number of bone sites undergoing remodeling, while only tiny units of bone undergo it at any one time. ScienceDirect uses cookies and all rights are reserved for text and data mining, AI training, and similar technologies. Open access content is licensed under Creative Commons terms.
📹 How Your Bones Change With Exercise
____ How Your Bones Change With Exercise ____ In this video, Jonathan from the Institute of Human Anatomy discusses how …
my current height is 5 feet 4 inch age – 18 years but when i measure my height in morning that time around 5 feet 4.5 inch This is my day 43 140 jumps morning and 140 jumps evening total days is 360 days lets see i am increasing the jumping number every weedend by 20 to 40 i feel now that my leg is now stronger i don’t feel increase in the height but still now my leg is way stronges and now i can do the kicks more powerfully . I hope my height also incrase when i check my hegiht in 360th day 😊😊 i will defenetly update after 360 days 😍 my dream height is 5 feet 6
look shit i don’t know how I’m so much happy bro like lm 16 years old and I’m 5’6.5 l never worked on it but then l got triggered from like the past month so l started my height maxing journey from like 2nd or 3rd September and believe what l grew to 5’7.5 like this today like its been 16 or 17 days idk how but bro l actually grew an inch and its the evening height so not related to any of the spine decompression so this is all what l did 1.l slept at 11 every day so l get 8 hours every day 2.l was cycling for 30 days everyday and then let my legs hang for 30 minutes 3. l cut my sugar 4. l did yoga for 20 minutes with tadassan for 5 minutes 2 sets and then using ankle weights let my legs hand for 30 minutes 5. l ate 6 eggs for 40g protein everyday with like 4 glasses of milk everyday 6. In the night l do again 5 minutes 2 sets tadassan and 400 jumps and then using again ankle weights(2.5 kg) and the most important l fixed my posture and l sit straight for like every time so imagine if l continue this for like 2 years straight l can easily reach my target of 6 feet plus SO GUYS JUST USE MY ADVICE AND YOU WILL 100% SEE CHANGES AND YES THIS IS NO AFFIRMATIVE I AM FUC**NG NOT LLYING OR MAKING STUFF IT ACTUALLY HAPPENED BROOOO!!!!!!!!!!
16 173cm Will return every month I will do daily and heal Saturday and Sunday for the next 6 months Ill start off slowly 1min – in the morning (10 am) 1min – afternoon (4pm) 1min before sleep( 9pm) For the first month to get my body readjusted to it. I’m athletic so it won’t be an issue but I don’t like rushing things and I’ve tried em out and trust you need the longs breaks between the sets if you not used to It October will be 1 min the first 2 weeks 3 and 4 week ill increase it 3 Then September will be 5 min each setset amd by december ill do 15 each set Take breaks while doing sets doesnt have to straight up be you jumping for 15 min but you can’t handle it See yall later
Age: 14 Height: 5’10.5 Goal: 6’0 I will be doing 300-400 a day Will update in 1 week 1 Week So it has been one week. I did the maasai jumps every day for 1 week straight. I did 300-400 every day. And I was not expecting these results. When I started I was 5’10.5 and now I am…… 5’10.7 I barely grew. Maybe I wasn’t doing the jumps right or I didn’t do it for a long period of time but, in that week I only grew 0.2 cm. I’m disappointed not gonna lie but i’ll keep doing it for a month and inform y’all every week. Ill keep doing 300-400 each day and ill come back when it has been a week again, hopfully I grow. Stay blessed y’all. 2 Weeks So y’all I’ve been doing it on and off but I can see some changes. In the past 2 weeks I haven’t been consistent but I did grow a bit. So I am now standing at….. 5’11. This is good I’m one more inch away from 6’0. Ofc I want to pass 6’0 and be taller but this is good. I will keep doing this and inform y’all repeatedly. Hopefully I can reach 6’0 by November or sooner. Thanks for the likes and comments I almost forgot about this post. Anyways I’ll see y’all in a bit, hopefully I’ll have some good news.
Gonna try it will update time to time Update one : honestly I don’t feel I have grown alot but its most probably 0.3cm but I have to agree I have not been consistent enough for more changes will update next month when I actually do it everyday Update 2 : OK so its been 1 day since I last updated and I can tell I have actually grown by 1 cm Update : rn its been exactly a month and it’s just 1cm growth
Age 20 Height 161 cm Gender = male Started it from 3 days 1st day i did 400,2nd day 350,3rd day 300 I will update everyday from now on here for results Next 2 days did for 200 each day,legs are paining but till now no changes Next 2 days did 100 each day till now no changes It’s day 8 till now 110 jumps done no changes till now
My 94 year old neighbor in my retirement park lifts weight 5 days a week, followed by 30 minutes of swimming non stop, and finishes with jacuzzi time. He walks tall and stable. His mind is sharp and hearing is good. He can still drive. He’s determined to move his body as much as possible for as long as possible.
In bioarchaeology we learn to look for bone thickness in certain areas to give us clues as to what physical motions were common. People who frequently rode horses have more thickness in certain areas compared to people who frequently rowed boats. Always interesting to learn about things in different ways.
My 93 year old neighbor walked her dog every single morning at 5 o’clock. I use to ask her what if a stranger tries to hurt her. She just said well if they do then she went out moving and hopefully gave em a good fight, lol! She was so adamant about making sure you keep exercising even after she became blind. Eventually she passed but she lived a long beautiful life. I remember her lessons till this day and try to exercise each day.
It’s been known that resistance training increases bone density, but never with a good explanation. Your articles show us how miraculous our bodies are, and how to boost good health. Makes me want to definitely continue working out! You guys are INVALUABLE! PS…even before learning of you, I decided to will my body to science, and now I’m glad I am.
I have been a gym rat, (weight training, cycling, running, yoga) since I graduated college. Always before work. Now that I am 67, just used a pick axe to try to get some stubborn roots out of a garden bed. Not a problem. I truly think I am the only 67 year old women in my neighborhood that can do that.
I’m a 70 year old female who’s always been mildly active. I’d bike, workout with weights, run on the treadmill, etc but I was inconsistent. At age 63 I ended up with osteoporosis and a T-score of -4.1. Yeah, I was a crumbling mess waiting to happen and was put on a Prolia injection every 6 months so I started running more. But I started building back bone. 2 years ago I got serious about going to the gym and went 5 days a week because my progress of building bones slowed down. I lost a little weight because I was essentially doing more cardio but wasn’t building muscle during that time and my bone density progress improved but not by much. About 6 months ago I changed the intensity of my workouts and did more resistance training and started to see improvements in my body and muscles. Another thing I did was to change my nutrition habits. It wasn’t until I changed my diet as well as exercise before I started to feel things happening. I’m hoping this will lead to a step up in my improvements at my next bone scan (although I’ve already had a 34% gain in density since I started 7 years ago). So I’d love to see something on the effects of nutrition as well as exercise on bone health because I think it all has to work together but it can be done even at 70!
I exercise a lot since a kid, having a very active life moving non stop. Now at, 70 walk many hours daily, hiking weekends, my bone density remain unchanged, still 5.4 height 110 weight, stable in decades. I felt 2 times in april, very badly during my late night walk, but no broken bone, still walk normally after the accidents and still able to hike the mountain on weekends. Except I suffered pain in the affected areas, knees, shoulder, arms, specially during the night in bed and long immobility, for months. I just recovered almost completely after about 6 months. Exercise is very crucial. At 70 I do almost everything daily, planking,walking, squatting, push ups, lunging, every single day, whenever I can during the days. Feeling strong, feeling good, feeling happy. I stopped telling people my age as it sounds sarcasm or like a joke. Give exercise a priority in your life to save you health troubles. Good article and very valuable information. Subscribed 💕
There’s no doubt exercise and lift stimulate the mind and body. Prolongs life and helps in all aspects like sleep and mental health confidence and independence as well. Im walking proof I’ve been on and off and always felt my best after the gym life not as much when I don’t gym life it, it’s a lifestyle and it requires self discipline.
I have a cervical spinal cord injury, in year ☺️two now, and 😅all I can think about is bone density since I’ve learned about how important stress on bones can be. Hopefully, I can get a standing frame soon, and that my bones are still strong enough😂 I started perusal you and Justin about a year after my injury and every article I’ve watched has been done so well and informative.
what a fascinating article! Thank you! A 40 year old woman here who was told to start weight training as my muscle and bone mass was low, also body fat high. In 2 weeks of training and eating a high-protein diet, I gained 3kg of muscle, but most excitingly I gained 200g of bone! I am looking forward to seeing how much more I can gain in the future. My whole future now involves weight training.
My great grandfather does not really workout per say, but he was a farmer and a fisherman until he was 97. That man was something else. He lived alone basically in the middle of their farmland which his children eventually moved out of. And he did everything that other farmers and fishermen did, tilling and planting the fields, feeding fish and eventually harvesting them, etc. Once he stopped one of my aunts told me that he eventually started loosing strength at the end of his life. Still reached 100 years though. I can only imagine how strong his skeleton is at 97.
Bone is such an interesting tissue. Until recently, I thought of bone as a sort of inert, hardened, senescent mass but have come to learn that it is one of the most dynamic and important tissues in the body. This article is a great introduction to the features of bone remodeling. The one thing I was hoping you would mention is the mechanism by which osteocytes sense mechanical strain through deformation of protein fibres in the extra cellular matrix and signal bone remodelling through sensing of that force. The mechanism that allows bone to sense loading and react to the stimuli is amazing and not fully understood yet.
As a nurse who works @the VA and see veterans 5 days a week. It’s so vital to not only stay active/ moving and off of the couch, progressive resistance is needed to keep your body strong. Started lifting @ 14 for football and almost 38 years later never taken off more than 2 weeks from weights. I still lift heavier than I probably need to but it’s important to maintain and still try and build strength. Trying to hit a 500 bench again after not doing it since 34.
I have osteoporosis and this has helped me determine treaent choices on how to build bone density. Often people confuse simple dexa scan numbers with better density, but there’s so much more to consider on the quality of the density. In the future a article on osteoporosis would be awesome since most women all deal with it to some level and it can often be prevented before they fracture.
I started going to the gym a month ago… while it’s nice to have lost 20 pounds (eating right helped with it + calorie deficit), I MAINLY am doing it for longevity reasons. It took an existential crisis/truly understanding my own mortality (caused by a super bad weed trip) to finally kick me into taking great care of myself, skincare routine included (I’m turning 29 in 21 days)
This is super neat! I’m a mechanical engineer by field of study and a history guy by hobby and its interesting to see intersections between these fields! That spongy bone tissue looks has 0 obvious stress concentrations (weak areas where it is much more likely to fail) and looks a lot like what you get when you tell a CAD software (CREO eg) to make an optimal structure. The stress explanation for tension and compression is also exactly what you are taught in a statics or mechanics of materials course. It also reminds me of that skeleton from a medieval archer that had obviously thicker bones on one side of his body due to the tremendous stresses caused by drawing a longbow. Thoroughly enjoyed the article!
im 18 with sciatica and impending periodontitis from years of eating nothing but sugar and also not being active after the age of 11 among other health sacres like pre diabetes pcos IBS etc. my health is rapidly deteriorating amd this enocurages me to workout more. Ive been eating better since the start of 2024 and workout 3x a week ❤
After 10 years of an eating disorder and 6 years of amenorrhea, DEXA scans have shown that my bone density is in the osteoporotic range at 31 years old. I honestly didn’t care about my bones or health in general all through my twenties, but I’m establishing a better relationship with my body now after so many years. Actually started weight training this past summer and it’s done a lot for my mental health, along with the physical benefits. Thanks for the explanation of how resistance training builds bone, it’s good to have an appreciation of bones for the complex organ that they are🙂 Looking forward to the next article!
I’d love to see some articles directly showing the differences between males and females during different times of their lives. The lack of oestrogen and testosterone post menopause (about 30 years of women’s lives), often has devastating effects on the bones, brain, gut, skin, cardiovascular system.., over those years, a fact that has been ignored by medicine, research and society in general.
I’m 77. I go to the gym for resistance exercises 3x a week for about 40 years since. I shun doctors or medical ck ups and no maintenance medicine whatsoever. I always joked to my friends that I have 2 good doctors guiding me, Dr. Google and Dr. YouTube. I’m healthy like a 30 year old athlete. I’m from the Philippines. Of course my food intake are based on fish, poultry, veggies, and fruits. I don’t smoke nor drink alcohol, no soft drinhs and coffee as well.
I’ve recently gotten into lifting, and I often go with my mom who is 60 and very much stuck in the 1990s direct-to-home-video, “Light weights and lots of reps,” mentality. I had her use the body fat analyzer and she already has approximately ten pounds less lean mass than is predicted for her height. And I was like, “Dude, you need to lift or you’re on a one way ride to BrokenHipVille.
Been doing martial arts for a very long time and part of the hardening of bones is definitely an incredible process! You can start with a simple bucket first put in something like beans not a hard and dense material yet and just begin to strike into the bucket fingers out and after the first month switch to something a bit harder such as smooth cheap fake marbles and as the bones get micro fracturing and then grow and adjust into it and in a few years you can literally slam your fingers into hardwood, gravel it’s not for everyone but seek professionally practical instructors that won’t be teaching you useless techniques.
After highschool where i was sedentary and slightly overweight i dabbled in physical activity but not 100% consistently. I did manage to get in better shape but i am STILL a bit skinny fat which is what im working on. In general my body favors cardio type exercises coupled with the daily comute to work on bicyle makes me think it had an effect on my bone structure too. Im really thin boned, super small wrists and ankle/ feet but i’ve had multiple work accidents in the past 10 years and fortunately no bone damage so far! Great vid.
I have been skateboarding for a little over a year. I’m almost 50 years old. My doctor told me to start exercising. Well I quickly became addicted to skateboarding. It has helped me. I’m surprised that I haven’t broken any bones but this article has explained why. Skateboarding can be dangerous if you’re overconfident but if you’re taking safety precautions it can be really safe. I want my bones to be extremely strong so that when I fall hard the wrong way they won’t break. I believe that by skateboarding I’m staying young. My goal is to have the body of a 25 year old or younger. And I want to be able to skate for 12 hours a day every day but I’m building up to that. After skating I feel “high”. A much better high than any drug can give me.
Hi Johnathan that was one of the most interesting articles youve done I’m osteoporotic due to radical hysterectomy in 2011. I’ve been perusal yours & Justin’s articles for over year now learnt so much about my own issues. I’d be fascinated to watch the one on oestrogen and bones considering. As always a pleasure ! 🥰👍 from Sunderland uk 🇬🇧!
True, I’m training MMA my whole life ever since I was 8 years old and I can recall the most recent nasty fall when I was 21 and running to turn the stove off. I slipped on varnished parquet because my mother sprayed her hair with hair spray there and I was wearing cotton socks. I dropped like a plank directly on my left hip with all 120 kilos at that time (with the height of 188 cm, which is why falling from a standing stance is scary to me). I only received a small, deep bruise which I couldn’t even see. Never broke a bone in my life despite many scary situations.
Wow, I’m definitely glad Estrogen prevents Osteoclasts from breaking down our bones! I hear that if we fail to absorb enough Calcium, I heard that calcium is borrowed from the bones to continue the maintenance of other functions. I also heard that calcium is vitally used thru our periods and to not ingest enough calcium during this time or in general may lead to osteoporosis. Now, it makes sense why sometimes it may seem like a response for other women to yearn for more Ice Cream or Milk-based products during this time. It’s all making sense❤
I’m curious how much a difference these sorts of exercises would be underwater. Not saying you need to be twenty meters under the surface without O2 to breathe for lifting and such, just say you’re up to your chest or shoulders, or regularly did diving and swimming under the surface. Does it make any significant difference compared to the atmosphere our bodies are familiar with? If so, what thresholds would be optimal?
I am 40+, been exercising running and weights both since last 16 years. Last year while running on cruise ship took and incredibly nasty fall. On one leg of the run the floor was ever so slightly raised than rest of the track and while running my right foot caught the level difference and got immediately stuck. Being in fast run, I caught solid airtime and landed 10 feet away!! On my left shoulder and did a head over roll!!! I thought I was done for, but got up shook my body felt nothing wrong and continued for 5 km The people who watched me fall and run were just shocked and were motionless for some time 😂
I wonder how much impact those forces have on our bodies’ looks. Through my childhood I was always training the lower limbs by running, walking, cycling, and playing football, but my upper limbs were rather neglected all that time. I suppose that currently my legs and butt are more muscular and firm in comparison with my torso or arms. Do you think this is the main reason? Let’s say I was boxing, climbing, wrestling,and swimming instead, would I be brawny and broad-shouldered right now? Or maybe that really doesn’t matter, and the genes play a key roll here?
Hello, thank you for this informative article, it’s always good to learn more about our bones because they’re so important. And of course as usual exercise is so important for our health. But one thing that often comes out about this kind of topic is the strain on the joints. Intense exercise or physical work seems to damage joints over time, which makes me wonder : how can we avoid that type of damage to preserve our joints long term to not be too crippled when we get older ? What types of exercises/work should we avoid ? Do you have any advice on that ? It would be nice to have a article about this topic.
I’ve been lifting for about 16 years and had a relatively active childhood outdoors and I’ve noticed I’ve taken MASSIVE impacts including getting hit by a car and in a head on crash and only hurt my AC joint and rotator cuff. Probably got lucky, but I’m almost positive I would have been broken into pieces if I never did any of that lol
This is reminding me of a history show where they discussed the bones of a knight from one of the early crusades. This man was tall (for our times even) and had incredible thick strong bones, but his shoulder blades in particular were insane. So in a modern times human, even one who lifts, the shoulder blade tends to be fairly flat and smooth. This knight was so strong, from such a young age and for so many hours a day that the major muscle groups had warped the bone until it was a wavy s shape. He was literally superhero strong. I believe they determined he was killed by disease (??) but I’m not 100% sure on that and I cant find the show.
My grandparents do not do exercises specifically, but do insist on doing all their shopping by walking to the store (often a km or more away) and carrying everything back. They are both in their 80s now, and in excellent health. The concepts presented in this article are probably the reason why they are in such good health even when well into old age. This is also probably why grandparents that take an active part in raising the grandkids tend to be healthier. Taking care of kids is quite the physical exercise (especially running after hyperactive toddlers), and that constant everyday movement results in health.
my grandpa is 80 and very active and he slipped and fell on the concrete and was just fine got up like normal and my uncles dad same age “married in uncle ” also had a similar slip and broke his hip and died a few weeks later 🙏🏼, what does my grandpa do? he rides his bike every morning does all house work and yard work on his own and really emphasizes being able to do all basic movements everyday that old people usually cant do like squat down and pick up something heavy or get some thing from under the bed
One of the most exciting (anatomical) articles watched in a while. Well presented. Your enthusiasm is infectious. Thank you!!! I’m writing a book; this has inspired me to make a small addition 😀 Am interested to learn about oestrogen and osteoclast impact on bone density. When last checked for update, nothing new showing. Please keep me posted. And keep em coming <3
Estrogen levels drop during menopause so the bone density goes down (unless dietary changes are made and a healthy lifestyle is maintained) and makes females more susceptible to osteoporosis, right? So im guessing estrogen inhibits the activity of osteoclasts? hehe im not sure looking forward to the next article!
I am so obsessed with this website! This one was one of my favorites. I am a personal trainer and stress to all my clients the importance of strength training, especially as we age. As a female in my 50s I am fighting hard against losing my bone density. You have a teaser at the end regarding that. Did you do that topic and I miss it?
many people say that lifting weights can stunt your growth if your a teen, they say this is because the bone that does the “growing” is soft in these early years and by lifting weights you put stress on that bone and you can even fracture it leading to the bone not growing as much. Does the strengthening of bones provided by exercise also effect the growth plates in the same way or does it actually stunt your growth?
Good article! I do feel like it could have gone into the endocrine benefits of weight training in terms of the bones acting as part of the endocrine system. This wasn’t really known when I went to school, but we’ve since learned that the skeleton is essentially an endocrine organ in addition to all its other roles.
If estrogen inhibits the effects of osteoclasts, then most women would experience a reduction in bone density after menopause when estrogen levels reduce, unless lifestyle habits,such as increased physical activity and calcium intake, are adapted to counteract the increase in osteoclast effectiveness in their bodies.
I’m 64 and have lifted weights and do cardio for over 40 years. One winter I slipped on concrete stairs that were icy and got bruised from my lower back down my leg. Never broke anything. Since I’ve always worked out I’ve been lucky enough to never have broken anything. I’m hoping to be able to keep it up for life!!❤
Ahhh, so that’s why older women are more prone to osteoporosis! I would’ve never imagined that bone renews and “eats” itself, that explains so much! Is it then also this process that can cause bone cancer? Like something in the new bone tissue or osteoblasts going haywire and causing malignant growth?
I’ve read in many sources that consistent hard endurance training (marathon, triathlon, etc.) decreases bone density. And it makes sense from adaptation standpoint: running with low intensity doesn’t put much tension on bones, but lighter you are, easier it gets to drag you body through 42 km of suffering.
Thanks, I learn so much from your articles! I’m curious about more specific thoughts about how to bring in more calcium for bone health. I’m not sure that supplements are good for your heart valves, and I’m guessing that calcium from food would be better, but saturated fat from dairy also has risks. And it’s really a challenge to eat enough greens;). I guess I’m asking you to discuss the risk/benefit analysis of how to increase calcium?
Yeah I personally noticed a LOT of change in my bones since I started working out. I once got my head smashed into a glass door of a cabinet, ended up with a small skin break, and barely any bleeding. No damage to my head whatsoever. I also accidentally hit my head really hard on an exhaust and water tap (separate incidents) but did not suffer any issues except a minor bump on the head for 2 days.
Hi, I’m a 40 years old woman, and when I was in primary school in year 5, the GP at school said that I should axercise because I have scoliosis, and yep at the age of 16 I did an x-ray on my back and got the same diagnosis the my scoliosis has the shape of an “S” and goes towards my right side not outwards, now I’m 40years old and I look after desabled people and while I stand up and drive all day, my lower and the right side of my uper back under the shoulder blade does hurt, and sometimes a lot, any advices on making things better/less painful? Thanks ❤❤❤❤❤
I love how you say “im not a very big specimen but this is where my bicep is.” Respect. I dont think you worked out for an hour to look pumoed for your article either. May of done some pushups or something, i do pishups all the time to stay looking good. Anyway i respect you and a thumbs up on your article.
I’m In my 40s an I lift at a pretty intense volume and weight. I’m by no means a pro body builder, but I’m big enough to be mistaken for one by children. I also do alot of long range mountain hiking carrying heavy pack with my dog. A doctor told me after a recent bone biopsy, that “I had the strongest bones he ever had to drill. So much that he hurt his hand”
That’s why you probably wont grow in height anymore if you start exercising with extra weight while being an adolescent. Bones get too strong and micro fractures are more unlikely to occur due to durability in them. So this results to the same size of the bones. Which is directly related to your height.
Believe in God, the one who has no partner, and His messengers Muhammad and Jesus اللَّهُ لا إِلَهَ إِلَّا هُوَ الْحَيُّ الْقَيُّومُ لا تَأْخُذُهُ سِنَةٌ وَلا نَوْمٌ لَهُ مَا فِي السَّمَوَاتِ وَمَا فِي الأَرْضِ مَنْ ذَا الَّذِي يَشْفَعُ عِنْدَهُ إِلَّا بِإِذْنِهِ يَعْلَمُ مَا بَيْنَ أَيْدِيهِمْ وَمَا خَلْفَهُمْ وَلا يُحِيطُونَ بِشَيْءٍ مِنْ عِلْمِهِ إِلَّا بِمَا شَاءَ وَسِعَ كُرْسِيُّهُ السَّمَوَاتِ وَالأَرْضَ وَلا يَئُودُهُ حِفْظُهُمَا وَهُوَ الْعَلِيُّ الْعَظِيمُ وَٱلۡعَصۡرِ إِنَّ ٱلۡإِنسَٰنَ لَفِي خُسۡرٍ إِلَّا ٱلَّذِينَ ءَامَنُواْ وَعَمِلُواْ ٱلصَّٰلِحَٰتِ وَتَوَاصَوۡاْ بِٱلۡحَقِّ وَتَوَاصَوۡاْ بِٱلصَّبۡرِ. ❤️❤️
Exactly. I’m 40 years old and live in the center of beautiful Heidelberg Germany. I inhabit a flat with 2 students, to save money. I can walk to work (ICU nurse), but I have an old used bike for less then 200 bucks. I don’t need to travel. Heidelberg is paradise. No car, no kids. I only work part time so I have enough money for my hobbies: Bouldering, Running, Gaming on Sony PlayStation and Nintendo Switch (when our house burns down, I can’t lose those games, I own them in the cloud). Life is beautiful nowadays, why would I waste it at work. I only buy cloths when I really need them, mostly cheap. You can eat healthy for 5 bucks a day (coffee included). It’s easy: stick to things that have only 1 ingredient, but no isolates like sugars and oils (you can throw them together obviously for a meal) I consider whole grain pasta to be healthy, but you should have them split up in to maximum 2 meals a day. Other than that I eat oats, nuts and vegetables. Only drink water, coffee, and tea without additives. If you’re vegan have your vit.B12 and a good source of omega-3 fatty acids (chia seeds, walnuts), maybe vit.D if you’re a nightshift worker or not out in the sun much, and you’re good. Once in a while if you have an easier day try to eat nothing for that day. I’m 40 years old, athletic, everyone thinks I’m much younger. Take good care of your bodies folks 💟🌌☮️
As a scoliotic spine owner this makes me wonder if there’s a chance for improving even something as demanding as a spine… Would you ever make a article on exercises like this for scoliosis? To strengthen the bones on one side only? (I’m talking moderate-severe scoliosis but still the one that gets to exercise, not the surgery kind. I have severe scoliosis but am completely mobile and can lift.)
If bones lose density in zero gravity, I wonder if the inverse is true If we managed to create a room that could increase gravity, hypothetically. And we placed a calisthenics athlete in there, where they live in that space for 365 days, and every day we increase the gravity by .5% of earth’s normal gravity. Would that person leave after a year, with bones twice as dense or close to twice as dense, as when they entered? And assuming they do daily calisthenics, they’ll likely get stronger as the months go on, because as the gravity increases, so does the relative weight they are lifting
i have an autoimmune disease called vkh and it has me on corticosteroids for 2 years now. im at risk for osteoporosis bc of the drug and had bouts of arthritis. i have been going to the gym inconsistently for years but it was only last december that i started to pick up the barbell and let go of the fear. i had other reasons why i started lifting heavy and doing compound movements and i just realized that my knees and ankles dont act up anymore. im only 23 but i used to sometimes be awakened by the pain and cant move. my mom always asks if it isnt dangerous but the wonders it’s done for my strength, body, and overall jealth tbh is truly amazing.
Now me personally, I just find a steel beam and I hit it with every bone I can until I fracture all of them and then I let them heal for 1-2 months before I progressively overload and do more reps of bashing my bone against a steel beam. I have to say it’s really helped strengthen every bone in my body, I feel practically invincible now. Next month I think I’m going to stand between a wall and a car and have the car run into me at 60 miles per hour to really get a nice clean fracture
I’ve played hockey all my life, and from 14-16 years old I broke my collarbone 4 times. After covid and 6 months of strength and hypertrophy training, I continued hockey and took some hard hits that would have surely rebroken my collarbone, however they didn’t, and I’ve had no problems with it since.
I don’t know if this has anything to do with it or not, but now that I’m working out, even the occasional stubbing of toe or accidentally hitting my elbow or knee into something don’t feel all that painful anymore. It’s like it just hurts on the surface of the bone a little bit, and then it’s back to normal a couple of minutes later. Whereas when I wasn’t working out, I could feel the pain deep in my bones and along the whole length of it, and it would be excruciatingly painful.
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🎯 Key Takeaways for quick navigation: Bone tissue: hydroxyapatite (compressive) + collagen (tensile) (03:48) Bone exercises: need to be consistent for long-term benefits (04:57) Compressive exercises: walking, running, jumping (07:03) Tensile exercises: resistance training (bicep curls) (07:18) Exercise intensity: moderate (6-12 reps) (10:33) Running vs. cycling: both good for bone density (11:16) Weight training: target all muscle groups (11:58) Bone remodeling: osteoblasts build, osteoclasts break down (12:27) Exercise: osteoblasts outpace osteoclasts = bone density up (12:56) Made with HARPA AI
I am 39 and have lifted weights (legs and upper body) since 18 and have played football (soccer) since 13 – still playing at a decent level today. I have taken a lot of heavy whacks to my legs over the years, a number where i’d expect to have come off badly but have been ok – I have seen people come away with broken legs for similar whacks. Never had a broken bone or any bone damage and 100% put it down to increased bone density from regular heavy lifting and cardio.
I like how everyone in this article is telling everyone else that their bone density remains the same at old age. Pretty impressive to know that without a certified medical test like, for example, a full body dual X-Ray with contrast. Having a nasty fall and not breaking anything doesn’t prove shit, it just means you were lucky. Even if you have strong bones and they don’t break you still have muscles, tendons and ligaments that would break if enough force is applied no matter how strong you are.
What about when recovering from a fracture? I had been lifting for several years but I snapped my humerus bone while armwrestling – its been 4 months since surgery (and I have 2 titanium plates inside). But my surgeon said only lift weights that you can do for 3×30 reps which seems way too light to help with bone density recovery…they are too afraid to give me a proper timeline to progress with they don’t have to take responsibility :/
Very easy simple concept basic logic if life is not free why the hell would death be any cheaper it’s not. So the question one may wonder is the spiritual cost to one’s own soul and spirit for having lived and died only using the smallest percentage of A fraction of the true potential they were first born with equally as reckless neglectful at the same time to the lowest standards of quality for so many years now global pollution has diminished the quality of life to the point where today’s people are living, dying and yielding the worst spiritual kickback that has ever been manifested since the beginning of life only getting worse. The polar opposite extreme to that is today’s people should be living and dying to the highest standards of quality which would make each and every moment physically, mentally, financially and spiritually beneficial rewarding constantly consistently S.R.F.