Physical activity, needed for healthy bones
Drink plenty of milk or taking calcium supplements does not strengthen bones. We must also move, says Guy Thibault, a researcher at the Ministry of Education, Recreation and Sport (MELS).
This is the only way to reduce the risk of fracture, particularly spine and hips, says co-author of an opinion of the Scientific Committee Kino-Québec on the subject to be published shortly.
Bone health is therefore a major challenge, says the researcher. “As we age, our bones naturally become more brittle and fragile, says he. And this is especially for seniors who have a lifestyle more sedentary there are more fractures. ”
The hip fractures are a serious problem. It is estimated that women at increased risk of hip fracture (one in six) than to be suffering from breast cancer (one in nine).
But beyond the comparison, hip fractures are particularly debilitating. One in two women lost their autonomy, while one in five requires extended care or permanent, says Guy Thibaut.
The fracture causes complications that may even be fatal: one in five women and two men in five die within the year following a hip fracture.
Risk of fracture in 50 years and over (in%) :
- Women
- Hips: 17.5
- Vertebrae: 15.6
- Forearm: 16.0
- Total: 39.1
- Men
- Hips: 6.0
- Vertebrae: 5.0
- Forearms: 2.5
- Total: 13.5
The bones need to move to solidify
Various studies indicate that after the age of 35, any person loses up to 1% of their bone mass per year.
According to several studies, regular training and repetitive allows the bone to win 1% or 2% in density. Apparently low, the gain multiplied tenfold resistance to fracture after a few months. In other words, a gain of 2% of the density of bone mass increases of 20% capacity to withstand shock.
“The regular practice of certain physical activity can reduce 20% to 35% fracture risk, because it has a direct effect on bone strength in places where they are most stressed,” says the researcher.
Supplements less effective without physical activity
“Calcium supplements and vitamin D are useful for bone health, but accompanying them with appropriate exercises that get extra strength. Physical activity causes an electrical phenomenon which allows calcium to bind to bone, more specifically in areas where they need to solidify. This is the phenomenon of mechanotransduction. Without physical activity, calcium supplements obtained does not necessarily completely fixed to the bone. ”
What sports strengthen bones?
Sports that can improve bone density are those that impose an additional burden and frequent, more often they practice, they will be more beneficial.
“The renewal of a bone takes about a year and if that does not train for a month or two there will be few noticeable changes,” says Thibaut.
We must therefore impose a rapid and repeated practice by agreeing a break, suggests he. It can be:
* Race or running sports (soccer, basketball)
* Jumps (on site or rope) or sports-related jumping (volleyball)
* Tennis
* Gym
“Strength training is very good for bones because it causes mechanical stimulation while providing a rest between sets: it allows the bones to become responsive again to the next round,” added the researcher.
But it is not required to attend a gym. We can prepare an easy to make at home.
Some sports have a less pronounced effect on bone strength. “All sports where weight is” supported “, such as cycling, kayaking, swimming or aerobics, says Guy Thibaut, do not strengthen bones as well as those where there running, jumping or the lifting of weight. ”
The most critical period for acquiring a frame is optimum during childhood and adolescence. “At school, we should make a series of ten jumps to the pupils at different intervals during the day. It would be very good for the future of bone, “suggests he.
However, we can rebuild their bone health at all ages. “It’s never too late to improve the strength of his bones, says Thibault. The practice of regular physical activity, primarily weight training plays an irreplaceable role in safeguarding the autonomy of the elderly.”
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