- Physical activity helps to prevent fall-related fractures by improving muscle strength, body balance and reaction time.
- The risk for sustaining a hip fracture is 20–40% lower among physically active individuals than among their sedentary counterparts.
- Individuals already diagnosed with osteoporosis can also benefit from physical activity; however, excessive or sudden strain should be avoided.
Supporting evidence
- Children who consume a lot of calcium and participate in regular physical activities display the largest accumulation of bone mass. Childhood bone fractures are often attributed to ‘clumsiness’ and risky behaviours, but recent research indicates that low bone mass, which, in turn, is influenced by diet and physical activity, may also be a contributing factor.
- Dietary calcium facilitates bone strengthening due to physical activity by allowing increased bone mineralisation of larger bones. As high calcium intakes reduce homeostatic bone remodelling, an immediate reduction in fracture risk results well before appreciable effect on bone mass or bone balance is achieved.
- Physical activity during the early teen years (around age 15), supplemented with adequate calcium intake, is one of the strongest predictors of bone mineral mass of the body, femoral neck and lumbar spine.
- Physical activity during the most active period of maturity is important to achieve peak bone mass that will extend into adulthood.
Bone mass development during life
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Phases
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Age
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Development
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Rapid bone growth
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From birth to 20 years of age
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Maximum development of bone mass, with adolescence being the key period. Half of total bone mass is acquired between the age of 8 and 18 years.
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Plateau
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20–30 years of age
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Intake of enough calcium-rich foods and regular physical exercise ensure optimal bone mass.
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Bone loss
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30 years of age and older
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Unavoidable bone loss starts around 30 years of age.
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References
Keen R. 2007. Best Practise & Research Clinical Rheumatology. 21(1).
Heaney RP & Wever CM. 2005. J Am College Nutr. 24(6): 574S-581S.
Khan K, McKay HA, Haapasalo H, Bennell KL, Foorwood, MR, Kannus P & Wark JD. 2000. J Science and Sports Med. 3(2): 150-164.
http://www.idfdairynutrition.org/.Health Professionals. Fact Sheet 1) Calcium from milk fact sheet 2) Osteoporosis
IFIC Review. 2002. Physical activity, nutrition and bone health.
Gregg EW. 2000. Am Geriatr Soc. 48: 883-893.
Wosje KS, Binkley TL, Fahrenwald NL, Specker BL. 2000. J Bone Mine Res. 15(8): 1429-1436.
Wardlaw GM & Smith AM. 2006. Contemporary Nutrition. 5th ed. McGraw and Hill. USA.