Pump Up Those Bones With Exercise

It's common knowledge that calcium and vitamin D are crucial to maintaining strong bones, but exercise also plays an important role.

In study published in February's issue of the Journal of Strength Training, Pam Hinton, assistant professor in the Department of Nutrition and Exercise Physiology in the MU College of Environmental Sciences, examined bone densities in men ages 21 to 45 who maintained regular cycling, weight lifting and running routines.

The results of the study indicate areas of the body that get exercised the most have higher bone densities. According to the National Osteoporosis Foundation, the most commonly broken bones are the hip, the spine and the wrist. A full-body workout following the American College of Sports Medicine's recommendations of three to five weight-bearing and two to three resistance-training workouts per week is crucial in preserving bone density and protecting against fractures like these.

Hinton's research was based on the theory that bone mass increases when exposed to pressure to prevent fracture.

In the study, those who cycled or lifted weights had more lean muscle mass, which contributes to bone density.

"If your skeleton has to carry around a lot of extra weight, it has to be stronger," Hinton said.