Today's article contains a shocking report from the World Health Organization about how many people around the world lead sedentary lives. It also contains incredibly hopeful news from scientists studying the effects of exercise on aging. Taken together, they paint a vivid picture of how much exercise has to offer- and how few people take advantage of its benefits.
The consequences of neglecting exercise as part of a regular routine of self-care are severe and well established. As Savers know, those consequences also extend to bone health.
We'll begin by examining a study on the fracture risk of a sedentary lifestyle in people over 60 that illustrates the imperative of exercise for maintaining bone health and overall wellness.
More Than A Billion Sedentary Lives
The World Health Organization (WHO) released a report on the physical activity levels of people across the globe. They utilized data from 358 surveys in 168 countries, including 1.9 million participants to determine how many people are getting adequate levels of exercise.
The WHO recommends 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity every week. That's the minimum they calculate for maintaining good health and reducing the risk of major chronic illnesses.
The researchers at the WHO used the data from the 358 surveys from around the world to extrapolate activity levels for the world's entire population. Based on the survey figures, 1.4 billion people worldwide fail to meet the minimum activity levels for leading a healthy life.1
In spite of efforts to increase public awareness on the importance of exercise, researchers have found no substantial improvement in activity levels since 2001. The data show that the wealthiest countries in the world typically have the lowest activity levels- a fact explained by the prevalence of sedentary desk jobs, effortless transportation, and easy access to high-calorie foods.
Those more than one billion people are at high risk for heart disease, diabetes, and cancer- marking a significant public health concern. And as the study at the end of today's article will show, a sedentary lifestyle is also a major risk factor for fractures.
Synopsis
A World Health Organization report examined 358 surveys from across the world and concluded that about 1.4 billion people are failing to get the recommended minimum of 150 minutes of moderate exercise per week. This increases the risk of major health problems including heart disease, cancer, and osteoporosis.
Exercise Offers Decades Of Extended Youthfulness
A study out of Ball State University has provided groundbreaking evidence for the power of exercise to maintain cardiovascular and muscular health as we age. Researchers assessed the aerobic capacity and skeletal muscles of three groups of participants: people aged 70 or older who had engaged in regular aerobic exercise since their 20s, a group of the same age with sedentary lifestyles, and a group of active people currently in their twenties.
They tested the aerobic capacity of all the participants and took tissue samples of their muscles to examine the number of capillaries and metabolic enzymes. Remarkably, the muscles of the lifelong exercisers closely resembled those of the young exercisers. The older non-exercisers had muscles with fewer capillaries and enzymes, indicating less capacity and more aging.2
While the exercisers in the 70s had less aerobic capacity than the group in their twneties, they still had markedly more aerobic capacity than their sedentary peers.
The results surprised the researchers, who didn't anticipate that the decades of exercise would have such a profound impact on those participants. Essentially, by engaging in regular exercise over the past 50 years, they prevented or dramatically reduced what is normally considered the aging process in their muscular and cardiovascular systems.
But you don't need to have been running five days a week since 1972 to improve your aerobic capacity and muscle health. Studies have found that beginning an exercise routine has significant health benefits- no matter how old you are when you start.3
Fortunately, it’s never too late! An exercise routine can help you stay young, build bone mass, and reduce your risk of many conditions. If you always find yourself making excuses to avoid exercise, then try the tips in this article for combatting those bad habits:
Synopsis
A study compared the muscles and aerobic capacity of a group of lifelong avid exercisers in their 70s with a group of avid exercisers in their 20s and a group of sedentary people in their 70s. They found that the muscles of the lifelong exercisers closely resembled those of the 20-somethings and didn't show the same age-markers as those in the sedentary group. A life of consistent exercise had inhibited the normal aging process.
The Implications Of Exercise For Bone Health
A sedentary lifestyle comes with dire consequences. On the other hand, exercise helps to create and maintain a stronger and youthful body, improved overall and bone health, improved mobility, and increased independence.
A recently-published study of people over 60 has directly linked physical activity levels with bone strength. The study, published in the Journal of Public Health, evaluated the bone mineral density (BMD) and hip bone geometry of 214 men and women. The participants wore accelerometers (step counters) to measure their activity levels over four days. The researchers found that the participants who spent the most time sedentary had the weakest bones- and conversely, the most active participants had the strongest bones.4
Given that we already know that weight-bearing exercise stimulates the production of new bone mass, these results are no surprise. That's why exercise is an essential component of the Osteoporosis Reversal Program.
Synopsis
A study of the bone strength and physical activity levels of 214 men and women found that the most sedentary participants had the weakest bones.
Don't Miss Out On The Benefits Of Exercise!
Are you one of the 1.4 billion people on this planet who don't get adequate exercise each week? If so, you have the power to change that statistic, and your own life, for the better.
The Save Institute has developed a bone-targeted exercise program to help you make the transition to an active lifestyle– or to optimize the bone-strengthening potential of your current exercise practice. Densercise™ provides a wide variety of moves so that your workouts stay mentally engaging, and the online video tutorials will ensure that you're making the most of the time you spend working out.
So if you haven’t yet, join the portion of the world's population that is maximizing their wellness and maintaining healthy bones, hearts, and lives.
Take Exercising For Your Bones to the Next Level!
Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.
References
1 https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(18)30357-7/fulltext
2 https://www.physiology.org/doi/abs/10.1152/japplphysiol.00174.2018
I’m 77 have osteoporosis in my spine broke my hip in 3 places 10 years ago when I ran into an exercise machine,long story gotta laugh at myself.Ive gone from 5’6″ to 5 ‘2″I also have osteoarthritis, scoliosis kyphosis and spinal stenosis.I exercised, aerobics gym machines free weights and walking slot all my life.My job wasn’t sedentary I was on my feet all day plus 3 kids and a home to take care of.I had a hysterectomy at 29 wasn’t aware of the need to take calcium etc had a poor diet as a child.Ive always ate yogurt chicken fish veggies etc can’t tolerate too much dairy Smoked and quit many years ago,now I’m not sure what I did wrong rarely ever sat still try not to now even in pain only took the fosamax an reclast once.i take vitamins and am fixing to try the product on your page.Helpbwhat did I do wrong I’m not giving up pain and all
Dear Bobbie,
Thanks so much for sharing your story with us! We are happy to answer your question, so please check your email inbox within the next 48-72 hours.
In excellent health,
Customer Support
Hi Vivian
Thank you for your useful and encouraging website. I’ve just recently been diagnosed following a fragility back fracture. I’ve improved my plant based diet to include more calcium and magnesium and other nutrients which I may have been lacking. I walk about 30 minutes a day at the moment but I am really stuck on what exercises are safe for me to do. Most of the exercises which are recommended will, I think, maybe lead to further spinal fractures. I wonder if you can help. I am trying a natural approach to build strength in my bones.
Keep up with the natural way to improve your bone health, Vicky! I admire your positive attitude, and you’re on the right track. And it would be best to consult with a physical therapist about exercises to prevent injuries.
Hi Vivian!
I have am good regarding food and what I should and shouldn’t eat. I walk every day 3 to 4 miles but just had my bone density scan done and found that it got worse. I have it in my spine and a in my hips. Can you please tell me the best weight bearing exercises I should be doing for these areas? I’m getting a bit worried since my T scores are not getting worse.
Thanks for all your help!
Hello Paula, great job monitoring your diet and taking walks.
You’ll find exercise moves that target the hip and spine here:
https://saveourbones.com/tag/hip/
https://saveourbones.com/tag/spine/
I hope these help!
do you think I should take Algae cal the product that has been advertised
Please I only trust you, I have purchased book and tablets from you in the past.
Please reply need advise.
Nel, we appreciate you as part of the Saver community! To answer your question, we do recommend a supplement that contains Algaecal. You can read about its benefits here:
https://saveourbones.com/7-facts-you-didnt-know-about-calcium/
Vivian. Thank you for all the information you give me. I came off Fasamax. Recently I had a blood test for Chronic Leukemia the dr said that my calcium levels were good, I wonder why I was on Fasamax. I live in Ireland we don’t get much sunshine prob would do with Vit D. Thank you. Sometime I get nodules in my muscles. Ann
Glad to know you’re no longer taking Fosamax, Ann! Make sure you’re getting enough Vitamin D3 since you don’t get much sunshine along with the rest of the Foundation Supplements.
Hi Vivian I heard that apple cider vinegar is good for PH but I also heard that people with osteoporosis should not take it as it make the bones soft .like they put a bone in vinegar and its brakes ,Vivian whats your take on this.
kind regards Kay
Aside from alkalizing the serum pH, much like hydrochloric acid produced by the stomach cells, apple cider vinegar improves digestion and helps to separate the calcium molecule for better bioavailability. It also contains a variety of b-complex vitamins, ascorbic acid (Vitamin C), and small amounts of bone-healthy minerals including calcium and magnesium. And remember, when you consume apple cider vinegar you’re not exposing your bones to the vinegar since it goes through digestion.
Thank you, Ita.
You’re very welcome, Ita!
Vivian
What are your thoughts on osteogenic loading, there is a company called Osteostrong and I was wondering if you heard anything about this. Thank you
I am doing ostestrong program now and for the past 6 months. I go once a week. I have heard stories from others that have had good results from osteostrong. I go back for my Dexa test in April 2020 and will know if it and my alkaline diet, sunbathing, and other weightlifting has improved my scores. I refuse to do drugs. But I would like to know if others have done osteostrong and had good results and would love to get Vivian’s opinion on it.
Osteogenic loading is an effective way to strengthen and build bones. And you’re doing more, so we’re upbeat about your next DXA scan results. Remember, though, that there’s more to bone health than just density.
You can get more information on this fascinating topic in this article:
https://saveourbones.com/bone-biomechanics-the-truth-about-bone-strength-and-why-osteoporosis-drugs-dont-prevent-fractures-but-may-actually-cause-them/
I have done Osteostrong for two years and counting. My T score in the spine went down from -2.5 to -2.6, so getting a little worse, but I know people in Osteo that have really good results. I’m on a high protein diet, no junk food, do aerobics and weight training with 15 lb. weights about five times or more a week and now am taking the Algaecal with the Strontium Boost. I don’t think Vivian is in favor of Strontium, but I’m 70 years old, kind of desperate and will keep fighting. I don’t know what else to do to turn this around. I’m still doing Osteostrong. I keep fighting. I think the average bone loss in a post-menopausal woman can be up to 3% a year, so it could have been worse. I’ve refused the Fosamax three times now. Doctor thinks I’m crazy. We know better!
As we wrote in the article below,
“Osteogenic loading stimulates new bone growth and mineral absorption at the site receiving the greatest impact, and according to a recent study, osteogenic loading is a key element in new bone formation for postmenopausal females.”
Osteostrong utilizes those concepts to formulate the workout sessions.
You can read more about this topic and get osteogenic loading exercises here:
https://saveourbones.com/weekend-challenge-single-leg-osteogenic-loader/
https://saveourbones.com/weekend-challenge-multi-tasking-osteogenic-loader/
https://saveourbones.com/weekend-challenge-enhanced-osteogenic-loader/
https://saveourbones.com/weekend-challenge-enhanced-osteogenic-loader/
Great article! I just had my bone density test & my osteopenia got better but the dr said it was probably a mistake😅. No Way! I rebound q morning, go to the fitness center to 15 min of treadmill,10 min on stationary bike for 10 months. I have ms for 30 yrs now. Still trying to beat this monkey but I persevere. Thanks for all your info❤️🌻🦚el
You’re welcome, El! And we thank you for sharing the great news about your improvement. Keep up with your positive attitude and exercise routine!
Many people like I do have a posterior tendon (foot) problem. After therapy and special footwear, I still have to limit walking to about a mile a day to avoid hurting my foot. Surgery does not guarantee a fix. Doesn’t it have to be weight bearing exercise to benefit bone growth?
So sorry about your foot problem, Rosemary! While weight-bearing exercises have been shown to improve bone health, you can add resistance training and other targeted muscle-building workouts.