Osteogenic Exercises: Difference between revisions
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== Definition == | == Definition == | ||
'''Osteogenic exercises''' (Osteo | '''Osteogenic exercises''' (Osteo=bone & Genic=stimulates growth) are the type of exercises that stimulate the growth of the [[bone]] and increase [[bone density]] by applying load to the bones. | ||
This load can be: | This load can be: | ||
* High-impact, such as jumping or running, | * <u>High-impact</u>, such as jumping or running, | ||
* Low-impact, such as walking or | * <u>Low-impact</u>, such as walking, or resistance training. | ||
Osteogenic exercises are thought to work by increasing the number of bone-forming cells and by stimulating the production of new [[bone tissue]] | Osteogenic exercises are thought to work by increasing the number of bone-forming cells and by stimulating the production of new [[bone tissue]]. <ref name=":0">American Bone Health. Osteogenic loading. Available from: https://americanbonehealth.org/exercise/bonesense-on-osteogenic-loading/ [accessed 30/6/2023]</ref> | ||
Osteogenic exercises are often recommended for people with [[osteoporosis]] because this can help increase the [[Bone density|bone mineral density]] and reduce the risk of [[Fracture|fractures]]. | Osteogenic exercises are often recommended for people with [[osteoporosis]] because this can help increase the [[Bone density|bone mineral density]] and reduce the risk of [[Fracture|fractures]]. <ref name=":1">Royal Osteoporosis Society. Exercise for bones. Available from: https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/ [accessed 2/7/2023]</ref> | ||
== Benefits == | == Benefits == | ||
Osteogenic exercises include various physical activities that stimulate bone growth and help prevent bone loss. Here are some potential benefits of osteogenic exercises: | [[File:3d-spine.jpg|right|frameless]]Osteogenic exercises include various physical activities that stimulate bone growth and help prevent bone loss. Here are some potential benefits of osteogenic exercises: | ||
* '''Reduction of bone loss''': A sedentary lifestyle, poor posture, poor balance, and weak muscles increase the risk of fractures. Osteogenic exercises can help reduce bone loss and conserve remaining bone tissue. | * '''Reduction of bone loss''': A sedentary lifestyle, poor posture, poor balance, and weak muscles increase the risk of fractures. Osteogenic exercises can help reduce bone loss and conserve remaining bone tissue. | ||
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* '''Reduced risk of fractures:''' Certain types of exercise strengthen muscles and bones, while other types are designed to improve balance, which can help prevent falls. A regular, properly designed exercise program may actually help prevent falls and fractures. | * '''Reduced risk of fractures:''' Certain types of exercise strengthen muscles and bones, while other types are designed to improve balance, which can help prevent falls. A regular, properly designed exercise program may actually help prevent falls and fractures. | ||
== | == Types of Osteogenic Exercises == | ||
Osteogenic exercises may be of low, moderate or high impact: <ref name=":1" /> | |||
{| class="wikitable" | |||
|+ | |||
!'''Low impact''' | |||
!'''Moderate''' '''impact''' | |||
!'''High impact''' | |||
|- | |||
|[[Walking - Muscles Used|Walking]] | |||
|Dancing (highland) | |||
|Volleyball | |||
|- | |||
|Marching | |||
|Jogging / Running | |||
|Basketball | |||
|- | |||
|Stair climbing | |||
|Low level jumping | |||
|Track events | |||
|- | |||
|Stamping | |||
|Tennis or other racquet sports | |||
|Star jumps | |||
|- | |||
|Muscle strengthening | |||
|Skipping and Hopping | |||
|Tuck jumps | |||
|- | |||
|Low-impact aerobics | |||
|Vigorous heel drops | |||
|High level jumps | |||
|} | |||
== Evidence on osteogenic exercises == | == Evidence on osteogenic exercises == | ||
Revision as of 13:24, 2 July 2023
Original Editor - Ravi Kumar
Top Contributors - Angeliki Chorti, Kim Jackson, Ravi Kumar and Sivapriya Ramakrishnan
Definition[edit | edit source]
Osteogenic exercises (Osteo=bone & Genic=stimulates growth) are the type of exercises that stimulate the growth of the bone and increase bone density by applying load to the bones.
This load can be:
- High-impact, such as jumping or running,
- Low-impact, such as walking, or resistance training.
Osteogenic exercises are thought to work by increasing the number of bone-forming cells and by stimulating the production of new bone tissue. [1]
Osteogenic exercises are often recommended for people with osteoporosis because this can help increase the bone mineral density and reduce the risk of fractures. [2]
Benefits[edit | edit source]
Osteogenic exercises include various physical activities that stimulate bone growth and help prevent bone loss. Here are some potential benefits of osteogenic exercises:
- Reduction of bone loss: A sedentary lifestyle, poor posture, poor balance, and weak muscles increase the risk of fractures. Osteogenic exercises can help reduce bone loss and conserve remaining bone tissue.
- Improved bone density: Numerous studies have shown that weight-bearing exercise can help to slow bone loss, and several show it can even build bone. Activities that put stress on bones stimulate extra deposits of calcium and nudge bone-forming cells into action.[3]
- Improved physical fitness: Osteogenic exercises can improve physical fitness, muscle strength, reaction time, mobility, balance, and coordination.
- Reduced risk of fractures: Certain types of exercise strengthen muscles and bones, while other types are designed to improve balance, which can help prevent falls. A regular, properly designed exercise program may actually help prevent falls and fractures.
Types of Osteogenic Exercises[edit | edit source]
Osteogenic exercises may be of low, moderate or high impact: [2]
| Low impact | Moderate impact | High impact |
|---|---|---|
| Walking | Dancing (highland) | Volleyball |
| Marching | Jogging / Running | Basketball |
| Stair climbing | Low level jumping | Track events |
| Stamping | Tennis or other racquet sports | Star jumps |
| Muscle strengthening | Skipping and Hopping | Tuck jumps |
| Low-impact aerobics | Vigorous heel drops | High level jumps |
Evidence on osteogenic exercises[edit | edit source]
Several studies have been conducted on the benefits of osteogenic exercises for improving bone strength and density in people with osteoporosis. Here are some key findings from these studies:
- Exercise during skeletal growth is more osteogenic than exercise during adulthood. [4]
- Osteogenic exercises stimulate the growth of bones by optimal loading of the bones, which can help improve bone density.[1]
- The frequency and pattern of intermittence between periods of physical activity and sedentary behavior, rather than the volume, may affect bone mineral content, especially in younger ages. Short bouts of activity in between long sedentary periods may be more beneficial than activities more evenly spread in time.[5]
- Weight-bearing activities, such as brisk walking (5-6km/h) and running have been found to safely preserve or increase the osteogenic potential of physical exercise in postmenopausal women.[6]
- Resistance training, such as weightlifting, can help build bone density and improve muscle strength.[7]
- Physical exercise is considered an effective means to stimulate bone osteogenesis in osteoporotic patients. [8]
In general, weight-bearing aerobic exercises, such as walking, stair climbing, jogging, volleyball, tennis, Tai Chi, and dancing, are effective for improving bone density in people with osteoporosis. Combining aerobic and anaerobic exercises in osteogenic protocols is also important for optimal results.
References[edit | edit source]
- ↑ 1.0 1.1 American Bone Health. Osteogenic loading. Available from: https://americanbonehealth.org/exercise/bonesense-on-osteogenic-loading/ [accessed 30/6/2023]
- ↑ 2.0 2.1 Royal Osteoporosis Society. Exercise for bones. Available from: https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/ [accessed 2/7/2023]
- ↑ Russo CR. The effects of exercise on bone. Basic concepts and implications for the prevention of fractures. Clin Cases in Miner Bone Metab. 2009 Sep;6(3):223-28.
- ↑ Turner CH, Robling AG. Exercises for improving bone strength. Br J Sports Med. 2005 Apr 1;39(4):188-9.
- ↑ Chastin SF, Mandrichenko O, Skelton DA. The frequency of osteogenic activities and the pattern of intermittence between periods of physical activity and sedentary behaviour affects bone mineral content: the cross-sectional NHANES study. BMC Public Health. 2014 Dec;14(1):1-2.
- ↑ Pellikaan P, Giarmatzis G, Vander Sloten J, Verschueren S, Jonkers I. Ranking of osteogenic potential of physical exercises in postmenopausal women based on femoral neck strains. PloS One. 2018 Apr 4;13(4):e0195463.
- ↑ Brown SE. Osteogenic loading—A key to reversing osteoporosis. Available from: https://www.betterbones.com/exercise/osteogenic-loading/ [accessed 30/6/2023]
- ↑ Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The effectiveness of physical exercise on bone density in osteoporotic patients. BioMed research international. 2018 Oct;2018.
