Running for bone density

 

Running for bone density

All too much you would like to take a pill - and your bones will be strong and healthy. But that is not enough. You can take calcium, vitamin D3, vitamin K2, silicon, and many more. If you don't move, your bones take it quite badly - and bone density dwindles. Not every kind of movement is useful either. It has to be a particular exercise form because cycling or swimming does not increase bone density very much.fashionbeautypalace

Run for the sake of your bones

Bone health depends on many factors: age, sex, ethnicity, vitamin D status, and diet. However, a significant factor is whether a person moves, how he moves, and, above all, how much he drives.techgeeksblogger

Because bones can only become healthy if they are regularly subjected to heavy loads, without stress, the bone density dwindles, and the bones become brittle.triotechdigital

Researchers at the Camilo José Cela University (UCJC) in Madrid have now tested to what extent running endurance training can influence bone health. Their results were published in the European Journal of Applied Physiology.computertechreviews

Runners have the stronger bones

For their study, the scientists used the so-called bone stiffness index, a determined measurement using ultrasound on the heel bone calcaneus. The higher the index, the healthier the bones and the higher the bone density.gethealthandbeauty

The scientists then examined the calcaneus of 122 marathon runners and 81 half marathon and ten-kilometer runners. The values ​​were then compared with those of the same age who lived a more sedentary lifestyle.

It was found that the endurance runners had a higher stiffness index than the non-runners

It was also found that the bone density got better the more the runners trained and the longer their running distance was.

Strong bones from running and weight training

The bone reacts to mechanical stimuli and becomes stronger the more stressed. Therefore, some strength training exercises are also very suitable for the bones.

The rope skipping or just running is particularly good. If you want to increase the effect of running, you can run with wrist weights - but please (for the sake of your joints) do not overdo it and start slowly!

Sports such as swimming or skating, in which the body weight and thus the stress on the bones is reduced, have no particular influence on bone density

Running stops bone loss in old age

So if you want to actively and noticeably improve your bone density, you can take vitamin D3, calcium, silicon, and much more, but you also have to run, run, run - the more, the better.

 

The decrease in bone density that occurs naturally in old age and its risk of osteoporosis can thus be noticeably reduced or eliminated. Of course, running strengthens your bones and your circulation and blood vessels and can also compensate for some of the disadvantages of a suboptimal diet and lifestyle.

Running in old age

Nor should you stop running at any age. Run whenever you can! It doesn't matter how old you are.

Think of Lew Hollander, who last year at 85 mastered the toughest triathlon race globally (Ironman, Hawaii with almost 4 km swimming, 180 km cycling, and 42 km running) - and not for the first time. He has already crossed the finish line beaming over 20 times. popbom

Running in Pregnancy

Pregnancy shouldn't keep you from walking, especially if you've been walking for years. Running is very good for the health of both mother and child.

The training reduces back pain, prevents obesity, improves the quality of sleep, reduces the risk of complications during childbirth, and even shortens the time in which the expectant mother is in labor.

For example, she loves running so much that she ran the Marathon in the 39th week of pregnancy - and then gave birth to her cheerful daughter.

And if you have no sympathy for endurance running, at least take a quick walk - as far and as long as your time allows. Read all about the amazing health effects of walking here: Nine Reasons Why Walking Is So Healthy

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