Osteogenic Loading Is Key for Strong Bones
Getting the right kind of loadbearing exercise is key for the maintenance of strong bones. There are four considerations to keep in mind though:
- Low-impact resistance training, aerobic exercise and walking have all been shown to have little or no effect on bone loss.
- While there’s evidence to suggest moderate- to high-impact resistance training can benefit bone health, heavy weightlifting may be unsuitable for the elderly and those with osteoporosis.
- Most load-bearing exercises still do not produce sufficient osteogenic load to effectively strengthen bone. Research suggests the load needed to trigger bone growth in the hip is 4.2 times your bodyweight. This means if you weigh 150 pounds, you would have to deadlift more than 600 pounds to achieve results, which is impossible for most people.
- You need to eat enough protein to supply the bone with the raw material to make new bone. If you are on a protein-deficient diet you will increase your risk of osteoporosis.