Q. I am a swimmer and I just found out that I have Osteopenia which means that I am at greater risk for developing osteoporosis. I get plenty of calcium and Vitamin D but apparently I need to do more. I have heard that weight bearing and weight resistance exercises are good for my bones. Why does this type of exercise work better than swimming?
A. Living bones respond to muscular demands made on them; the more unusual or specific the demand the more positive the specific response. A variety of mechanical forces should be applied, particularly ones that are not part of normal every day activities. These forces are referred to as tension, compression, bending and torsion. They can be applied alone or in combination.
Therefore, area-specific bone loading exercises designed to stress the most susceptible bones (spine, thigh bone at the hip, upper arm at the shoulder, and the forearm at the wrist) are particularly effective. Beyond a certain level and rate of load, of course, bones break. So, it's important to work well within physiological limits. Unfortunately, because your body is almost weightless in the water, swimming is great for your heart and lungs but does not do much for your bones.
Any weight bearing, standing, walking, etc. will have a positive effect
Even walking with a backpack has been known to help your bones.
Remember, always consult your physician before starting any exercise program.
