As we age, taking care of our bones becomes even more important. One of the best ways to do this is through something called ‘bone loading’
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The Benefits of Bone Loading Through Exercise for Older People: A Physiotherapy Perspective
Bone Loading is a type of exercise that puts healthy stress on our bones to keep them strong. From a physiotherapy point of view, bone loading exercises are especially helpful for older adults to prevent bone loss, reduce the risk of falls and improve overall quality of life.
Why does bone loading matter and how does it help?
Bone loading refers to exercises that apply force or pressure to your bones. These forces cause your bones to adapt and become stronger. It is similar to how lifting weights makes your muscles stronger. Your bones react in the same way when they are challenged.
When you carry out activities that involve standing, moving or lifting against gravity, your body sends a signal to your bones telling them that they need to be stronger to manage the task. In response, your bones rebuild themselves to be more dense and more resilient.
Why is This Important for Older Adults?
As people age, bones naturally become thinner and weaker. This condition is known as osteopenia, and in more severe cases, osteoporosis. Weaker bones are more likely to break, especially in the hips, spine and wrists.
Broken bones in older adults can lead to long recovery times, loss of independence and complications like infections or long hospital stays. It is therefore essential to keep bones as strong as possible through regular, targeted activity.
At The Well Balanced Centre, we focus not only on treating injuries but also on preventing them. Bone loading exercises are a key part of this prevention plan.
How Do Bones Respond to Exercise?
Bones are living tissues and they constantly rebuild themselves. When we are young, our bodies build bone faster than we lose it. But as we get older, especially after the age of 50, the process slows down.
When you perfom bone loading exercises, you stimulate bone remodelling – this is the natural process of breaking down old bone and building new, stronger bone in its place. Bone loading exercises are important in:
– Slowing down bone loss
– Increasing bone density
– Improving balance and coordination
– Strengthening muscles that support bones
– Reducing the risk of falls and fractures
Examples of Bone Loading Exercises
Not all exercises load the bones equally. For the best results, Physiotherapists recommend weight-bearing and resistance exercises which include:
- Walking or brisk walking
- Stair climbing
- Dancing
- Tai Chi
- Resistance training (using weights or resistance bands)
- Bodyweight exercises like squats and lunges
- Balance training
Swimming and cycling are excellent for overall fitness but are not considered bone-loading because they don’t provide the kind of impact bones need to become stronger. Both can still be included in a balanced program.
How Physiotherapy Helps
The Physiotherapists at The Well Balanced Centre are trained to design safe and effective exercise plans for older adults. To do this we consider several factors:
– Bone health status (e.g. presence of osteoporosis)
– Current fitness level
– Medical history or injuries
– Mobility and balance
Our Physiotherapists can create a personalised programme that focuses on gradual loading – meaning slowly increasing the intensity and weight over time. This approach helps bones adapt safely without causing injury.
We also teach proper posture and technique which are essential to avoid strain or falls during exercise. If someone has arthritis, back pain or a previous fracture, we can modify exercises to keep them comfortable while still loading the bones effectively.
Preventing Falls Through Exercise
Bone strength is only one part of the picture. Falls are a major cause of fractures in older adults. This is why bone-loading exercises often include balance and coordination training.
Exercises that improve balance, such as standing on one leg or practicing movements from Tai Chi can help older adults stay steady on their feet. Strong muscles and joints also make it easier to recover from a trip or slip without falling.
How Much and How Often?
The general guideline for older adults is to aim for ‘30 minutes of moderate activity on most days’. For bone health specifically, it is recommended to do bone-loading or resistance training 2–3 times per week.
This doesn’t mean you have to go to a gym or lift heavy weights. Even using your own body weight, resistance bands or doing chair exercises can have a big impact.
Remember: Consistency is more important than intensity. Doing a little bit regularly is better than doing a lot once in a while.
Benefits Beyond Bone Health
Bone loading exercises do more than just protect your bones. They also help with:
– Better posture: Standing/sitting upright helps distribute weight evenly and reduces strain on the spine.
– Improved confidence: Feeling stronger can boost self-esteem and motivation.
– Increased energy: Regular activity improves blood flow and mood.
– Social connection: Group exercise classes can reduce loneliness and improve mental health.
– Better sleep: People who exercise tend to sleep better and feel more rested.
A Word on Safety
Before starting any new exercise program, especially if you have a medical condition or have been inactive, it’s a good idea to check with your Doctor or Physiotherapist. We can help you start slow, build up safely, and adjust if anything causes discomfort.
Our Physiotherapists can also look out for signs of overtraining or joint stress which can happen if exercises are too intense or not done properly.
And finally!
Movement is medicine!
Bone loading through exercise is one of the best ways older adults can protect their bones, stay strong and remain independent. From a Physiotherapy point of view it is not just about avoiding injury – it is about living better and achieving the best quality of life possible.
With the right guidance, even small amounts of bone-loading activity can make a big difference. Whether it’s a daily walk, lifting light weights or doing gentle balance exercises, your bones (and the rest of your body) will thank you.
Don’t wait until tomorrow: every step, every lift, every move you make can help build a stronger, healthier future.
