A new research review published in the July/August issue of Sports Health highlights that weight bearing exercises, especially those that include higher levels of strain such as running or jumping, can be effective in enhancing bone health and preventing future diseases and injury such as osteoporosis and fractures.

The study reviewed research from 1961 through today by searching Pubmed, Web of Science, and relevant edited books. The study found that three factors—strain magnitude, strain rate, and strain frequency—are important to the impact exercise has on bone health.

While most exercises provide an increase in bone density there are a few in particular that are the most beneficial according to the study. For instance, those that put a larger strain on the body (gymnastics, dance and power sports, such as weightlifting), those that have a higher strain rate (e.g. jumping activities), and those that have a higher strain frequency (e.g., running) also appear to increase bone density. The research also noted previous studies in which the benefits of exercise were achieved with less-time-consuming programs (such as 12 minutes, three days a week). Interval training—short rests in between continuous movement were also found to make a difference to BMD levels. .

 “There still isn’t a ‘gold-standard’ for the best blend of these three facets of exercise—strain magnitude, strain rate, and strain frequency— but, we do know that exercise is directly linked to bone health and can help prevent bone loss and possible fractures. In the end, weight bearing exercise—even for just 20 minutes per day—can strengthen your skeleton significantly,” notes study author, Ron Zernicke, PhD, DSc, director of the Bone & Joint Injury Prevention & Rehabilitation Center at the University of Michigan, in a statement.

[Source: Sports Health]