Training

Bone density: running is surprisingly good

This week’s Jockology column in the Globe and Mail (just posted) takes on a frequently asked question: What type of exercise is best for maintaining strong bones?

Once you reach adulthood, it’s basically one long fight against the slow but inexorable loss of bone strength - and the key to that fight, many of us assume, is weight-bearing activities.

But the latest research shows that resistance-training exercises like lifting weights can also play a crucial role in bone health - and in some cases are even more effective than weight-bearing activities such as elliptical training. [read the rest of the column...]

When my dad read the column this morning, he asked me if that meant that all the biking he does is no good for maintaining his bone strength. He’s correct that the research I presented suggests that biking isn’t as good as running (with its jarring impacts) or weight training (with its targeted strengthening of muscles) for bone health. But that doesn’t mean that biking, along with just about any form of exercise, can’t play a role in maintaining bone strength. I’d certainly rather that he spend an hour a day biking (which he enjoys) than grudgingly shift to doing leg weights (which he doesn’t enjoy) a few times a week.

For most people, bone strength is just one of the factors to be considered in designing an exercise program. Unless you’re at a high risk of osteopenia, I’m hoping the information in this column will help you make subtle tweaks in your exercise program, rather than a radical overhaul.