Bone Health 101

By Blair Bushong, Personal Training Coordinator

There are 206 bones in the adult human skeleton, which are responsible for providing a support structure for the muscular attachments in addition to protecting the soft tissues throughout the body. Bone renews itself through a process called bone remodeling, which is made up of two phases. Bone formation is the process in which cartilage transforms into hard bone. Bone resorption is the process in which specialized cells break down bone and release calcium, magnesium and phosphate from the bone tissue into the blood. Bone resorption can also be caused by disuse or inactivity.

During childhood and adolescence bone formation exceeds resorption, but as people reach 40-50 years of age this is reversed (National Institute of Aging 2009). Some individuals, such as those with family history of the disease are predisposed to osteoporosis. Women that are menopausal/post-menopausal (that are not replacing estrogen) and men that have low testosterone are at a higher risk for bone loss. The senior population is at the highest risk for falls and fractures due to a combination of poor balance, decreased muscle mass, vision loss, decreased reaction time, and osteoporosis. Current research indicates that 50% of women and 33% of men will have a bone fracture in their lifetime, and the estimated cost of osteoporotic fractures in the United States is between $7-$10 billion (Moayyeri 2008).

Proper nutrition and exercise are essential to maintaining healthy bones. In addition to calcium, many physicians also recommend at least 15 minutes of direct sun each day. The Vitamin D that is absorbed into the skin from the suns rays stimulates a process that improves calcium absorption into the bones. 

Most research indicates that both gravitational weight bearing exercise (running, walking, jumping rope, etc.), and strength training (dumbbells, weight machines, etc…) are the best types of exercise for preventing bone loss. Balance/coordination training for baby-boomers and seniors is also critically important. For more information exercise and bone health, please contact bbushong@erjcchouston.org .