Effects of Exercise on the Bones

What are benefits for the bones of frequent exercising?

Bones and their overall condition can be improved by exercise. When mechanical stresses (which are caused by acceleration or deceleration of masses, such as weight lifting) are undertaken by the body it places the muscles under stress, and when the muscles placed under this stress they in turn place stress onto the attachments that keep them connected to the bones at their origins and insertions. When mechanical stresses are regularly applied over a prolonged period of time (such as during a weight training programme) there is an increased build up of mineral salts and collagenous fibres in the regions where the stresses are applied. The result of this build up is an increase in the density and size of the bones in these areas.

Does the amount of stress placed on the bones determine the benefits?

The amount of mechanical stress experienced by the bones will directly affect the bone density of the individual, for example weight lifters will usually have greater bone density than marathon runners. However it is also possible to see the affects of mechanical stress within a single individual instead of comparing 2 people. A tennis player (or even a footballer) will have greater bone density in their favoured side as this is consistently placed under more stress than their other side.

Can anyone develop their bones in the same manner?

Although the benefits of exercise on developing stronger, denser bones have been highlighted it must also be pointed out that everyone will develop in their own way. One group of individuals that should be carefuuly monitored and handled with great care are young and youthful individuals whose bones are still developing. They should be advised or even prevented from undertaking any sport, activity or exercise that involves their body being placed under high degrees of mechanical stress (such as weight lifting). This is because their bones could experience adverse effects on their development if not allowed to mature and also because the bones would not be at full strength yet to cope with such demands.

Maintaining Benefits? In order to maintain the benefits experienced by the bones and joints during exercise it is essential that they undertake movement and motion on a regular basis to remain functional and healthy.