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We’ve long been told that the way to strengthen bones and prevent osteoporosis is to get in the gym and start lifting weights. Which, I might add, is not so appealing to everyone. But it turns out that some previous studies that examined the effects of resistance training in men on bone density produced varied results. And now, researchers at the University of Missouri have found that high-impact activities, such as running, may have a greater positive effect on bone mineral density (BMD) than resistance training after all. The results of the study confirm that both resistance training and high-impact endurance activities increase bone mineral density but high-impact sports, like running, appear to have a greater beneficial effect. People who already engage in activities, such as cycling, swimming, or rowing, should add bone-strengthening activities, such as resistance training or running, to their exercise regimens. And exercise programs to increase bone strength should be designed using what is known about how bones respond to exercise, according to researchers, as only the skeletal sites that experience increased stress from exercise will become stronger, and areas like hips are often neglected in terms of bone density. The response of bone to loading is determined by the magnitude of the force, and the rate and direction(s) at which it is applied, so high-impact and multi-directional activities, including structured jump-training result in greater gains in bone strength; sports like basketball, volleyball, or soccer are also good options. In the study, the researchers found that runners had greater spine BMD than cyclists and lean body mass was positively associated with BMD in both resistance-trained individuals and cyclists but not in runners. FYI: osteoporosis affects more than 200 million people worldwide and is a serious public health concern, according to the National Osteoporosis Foundation. And while we’re at it, let us not forget the importance of calcium and magnesium in building up bone density!
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