Studies on the relationship between physical activity and bone health continue to draw a clear conclusion: a sedentary lifestyle correlates to bone loss and bad health.
In this article, we'll examine the details of a 2023 study published in Scientific Reports. The study's authors analyzed data from thousands of survey participants to explore the relationship between activity levels, bone mineral density, and body fat.
Their findings provide another compelling reason to get up and get moving.
A Survey Of Americans Records Activity Level And Bone Mineral Density
The study used data from the National Health and Nutrition Examination Survey (NHANES), a nationally representative survey of the U.S. population that provides information on Americans' general health and nutritional status.
This study excluded survey participants who had diseases affecting bone mineral density (BMD) including those with cancer, thyroid disease, rheumatoid arthritis, and liver disease. 9,787 survey participants aged 20 to 59 met the study criteria, which required measurements of their lumbar spine BMD, total fat percentage (measured by DXA scan), and a record of their sedentary and physical activity time.1
Trained interviewers collected participants' activity levels at home using a structured questionnaire, enhancing the reliability of self-reported data.
Synopsis
Researchers analyzed data from 9,787 survey participants including lumbar spine BMD, total fat percentage (measured by DXA scan), and a record of their sedentary and physical activity time.
People Who Move Less Have Weaker Bones And More Body Fat
The study associated higher levels of sedentary activity with lower bone mineral density in the lumbar spine. When the researchers compared sedentary time to fat levels (adiposity) they found that the two were positively linked– more sedentary hours correlated to higher levels of body fat.1
Physical activity demonstrated the opposite trends, being positively associated with BMD and negatively associated with adiposity. This indicates that physically active participants had denser bones and less body fat. Furthermore, the study found that each additional hour of physical activity correlated with reduced fat levels, especially trunk adiposity.1
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These findings held true, even after adjusting for confounding factors such as age, race and ethnicity, smoking, alcohol intake, body mass index, and levels of total protein, blood urea nitrogen, blood phosphorus, vitamin D, and serum uric acid levels.
The researchers proposed several explanations for the association between high sedentary activity levels and low bone mineral density.
- Sedentary activities are often indoors, resulting in reduced sunlight exposure, which impacts Vitamin D production and the ability to maintain bone mass.
- Sedentary behavior affects hormone levels, including parathyroid hormone, which regulates the calcium metabolism required for bone formation.
- The mechanical pressure on bones from weight-bearing activities stimulates bone formation. Excessive sedentary time disrupts the equilibrium between bone formation and absorption, causing bone loss.
- More sedentary time often results in less physically active time, reducing the weight-bearing activities that stimulate bone formation.
The authors' conclusion makes their findings clear:
“Our study found a strong negative correlation between PA (physical activity) and percent body fat and a strong positive correlation between SA (sedentary activity) and percent body fat. In addition, an additional hour of physical activity per day was inversely associated with trunk adiposity and this effect was more pronounced than total adiposity”1
Synopsis
The study found that sedentarism was associated with weaker bones and higher fat levels (adiposity). Conversely, physical activity was associated with denser bones and less fat. Each hour of physical activity correlated to a reduction in trunk adiposity.
Escape Cycles Of Sedentary Health Decay
This study observed that as sedentary activity increases, bone mineral density decreases. The research also revealed that more sedentary time correlated with more body fat.
Fortunately, you can reverse both trends at once by replacing sedentary activities with physical ones.
The most challenging part of making this change is often taking the first step. Inertia is a powerful force, but once you overcome it you can build momentum in the right direction.
Keep in mind that progress doesn’t require an all-or-nothing approach. If you take a walk around the block before settling in to watch television- that's progress. If you do a fifteen-minute exercise routine before sitting down to write emails– that's progress. If you start parking your car a couple of blocks from work to add more walking to your day— that's progress.
As you become more active, your capacity for movement will naturally improve. Then, you can increase your physical activity more easily and expansively.
Synopsis
Replace sedentary time with physical activity to combat bone loss and burn fat. Start small with a simple substitution like taking a walk around the block before you sit down to watch TV. The more you move, the more capacity you'll have for moving.
What This Means To You
Too much time spent on sedentary activities leads to weak bones and excess body fat.
Conversely, physical activities correlate to stronger bones and a leaner body. The Save Institute is dedicated to helping you turn the tide of sedentarism and achieve your bone health goals. We created SaveTrainer to make a more physically active lifestyle easy and accessible.
SaveTrainer brings you expert-led exercise classes right in your home through an on-demand video workout library. SaveTrainer offers an ever-expanding library of engaging workout classes, including bone strength, joint health, balance, posture, flexibility, meditation, sleep-enhancing routines, and yoga video workout classes, with new sessions added continually.
SaveTrainer workouts are custom-tailored to every ability level and every fitness goal. Answer a few simple questions about your goals and preferences, and SaveTrainer will build a personalized four-week fitness plan just for you.
When you have the tools, the know-how, and the desire to transform your bones and your life, nothing can stop you.
I was diagnosed with osteoporosis last year and was strongly advised to take drugs but I strongly refused saying I would rather try diet and exercise. I was told by a medical doctor that diet and exercise probably wouldn’t work. ??? I’m kind of looking forward to a dexa scan to see an improvement. Fingers crossed
I am confused: If Prolia prevents bone turnover then wouldn’t exercise be unable to stimulate bone density increase for someone (like me) who is on the drug?
I am due another DEXA scan this year and am a little worried. In addition to Osteoporosis I have had hospital admissions for seizure. My worst fear is a fall and a hip fracture. I have declined bisphosphonates that my doctor is keen for me to take!
We appreciate you as a Saver who has the strength to decline osteoporosis drugs, Anne! And, as I wrote in an article titled The Answer To Osteoporosis Fear (you can read it here: https://saveourbones.com/the-answer-to-osteoporosis-fear/), “One of the best ways to combat fear is to arm yourself with knowledge, especially if you feel stressed about your bone density scores and the fear of painful fractures.” Stay strong-willed and continue treating osteoporosis the natural way!