3 reasons lack of exercise is making your bones fragile

According to a research published in the journal Proceedings of the National Academy of Sciences, lack of exercise or physical activity is one of the main reasons more and more people today have fragi

By: Shraddha Rupavate | | Published: December 23, 2014 11:16 pm

According to a research published in the journal Proceedings of the National Academy of Sciences, lack of exercise or physical activity is one of the main reasons more and more people today have fragile bones compared to early human species.

For the study, the team of researchers from Pennsylvania State University, included 59 adult humans and 229 non human primates for analysing non-invasive tomography scans of their hip joint ends of the femurs (the long bone in the thigh). They discuss three possible reasons explaining the relationship between lack of exercise and deteriorating bone health. (Read: We bet you didn’t know all these bone health tips!)

Lack of physical activity causes thinning of bones: According to Timothy M. Ryan, associate professor of anthropology and information science and technology, the most plausible explanation is when you’re not physically active, the bone in the head of the femur – the long bone in the thigh – becomes thinner and lighter than those found in modern primates such as chimpanzees, gorillas and orangutans.

Evolution: Over the years humans have habituated themselves to less physical activity. This has caused the bone structure to evolve and become lighter to a more fragile structure. This trait has been passing through generations. The bone structure in non human primates is therefore significantly different compared to modern human race.

The change in posture: Modern human species have developed an upright posture which required large joint surfaces for allowing two-legged movement and decreasing the strain on the bone while moving. This has restricted the development of strong bones. Here are 5 things you can do to improve your bone density

Can physical activity help develop strong bones?

Yes. Greater the peak bone density, the lesser the chances of a person developing fragile bones and osteoporosis at a later stage. Bone loss can be easily prevented with regular exercise. If you want to prevent your bones from becoming fragile, you must include weight-bearing exercises and muscle strengthening exercises in your daily exercise schedule.

Weight bearing exercises: Any kind of exercise that requires you to work against the gravitational force exerts additional stress on the bones, activating them to respond to the stress and build strength by increasing bone density. Some low-weight bearing exercises include running, climbing the stairs and dancing.

Muscle strengthening exercises: Make sure you also include exercises to improve muscle strength in your daily exercise regimen. Practising certain yoga postures and balancing exercises can help improve your muscle strength.

You can also include these foods in your diet for improving bone health

With inputs from IANS

Photo source: Getty images

Published : December 23, 2014 11:16 pm

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