Exercises for spinal bone density
neeb
Posts: 4,473
I managed to get a free bone density scan a few weeks ago for non-clinical reasons. Basically, my mother was getting one for clinical purposes and I was asked if I wanted to take part in a scientific study where they look at genetics and blood markers and how they relate to bone density.
Anyway, my scores were within normal bounds for my age (44), but it was interesting that my hip bone density (T = 0.4) was in the top 25% or so of the population for my age, but my spine bone density (T = minus 0.7) was in the lower 30%. Nothing to worry about, but I remembered reading that some cyclists can end up with low bone density because of the non-load bearing nature of the sport, and it would make sense if cycling was particularly non-advantageous for spinal bone density as the spine is not loaded when you are on the bike and if you are light in any case (I'm 63kg) that will also not help.
So I was thinking that it wouldn't do any harm to start doing some regular exercises that "load" the spine and help increase bone density in that area, just to ward off any potential problems in later life.
I've heard that certain types of weight lifting are good for this, particularly squats. Now, I've never lifted weights in my life (other than doing curls with a dumbbell). Is it something that it's best to get instruction in to begin with? I'd rather do it at home rather than join a gym, but I don't want to risk injury by doing something stupid. Obviously I know that it's important to keep the back straight etc. While side-stepping the whole strength training for cycling debate, I'd also like to do something that is compatible with cycling, and if it turns out to be beneficial for cycling that would be a welcome bonus.
Anyway, my scores were within normal bounds for my age (44), but it was interesting that my hip bone density (T = 0.4) was in the top 25% or so of the population for my age, but my spine bone density (T = minus 0.7) was in the lower 30%. Nothing to worry about, but I remembered reading that some cyclists can end up with low bone density because of the non-load bearing nature of the sport, and it would make sense if cycling was particularly non-advantageous for spinal bone density as the spine is not loaded when you are on the bike and if you are light in any case (I'm 63kg) that will also not help.
So I was thinking that it wouldn't do any harm to start doing some regular exercises that "load" the spine and help increase bone density in that area, just to ward off any potential problems in later life.
I've heard that certain types of weight lifting are good for this, particularly squats. Now, I've never lifted weights in my life (other than doing curls with a dumbbell). Is it something that it's best to get instruction in to begin with? I'd rather do it at home rather than join a gym, but I don't want to risk injury by doing something stupid. Obviously I know that it's important to keep the back straight etc. While side-stepping the whole strength training for cycling debate, I'd also like to do something that is compatible with cycling, and if it turns out to be beneficial for cycling that would be a welcome bonus.
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Weight training kit can get quite exspensive especially if you starting from scratch. Why not try doing exercise using your own body weight, you can still do squats etc. Theres probably loads of stuff on you tube showing how different exercises are done(make sure you watch a few to make sure they know what theyre talking about :? ) You could try www.livestrong.com a good resource with loads of info on it. once youre up and running you can always decide to splash out then.good luckDeath or Glory- Just another Story0
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Do exercises that "jarr" the skeletal system, like jogging, running, skipping, playing basketball etc. These jarring type activities have the most beneficial impact on BMD, more so than weight training.
Also consider impact of diet on BMD.0 -
Yeah, I read that squash is particularly good. Might take up badminton again, used to enjoy that about 20 years ago...
No hills where I am currently unfortunately, otherwise I'd do some fell running. Nothing like running down mountains for jarring the spine, I use to do a lot more of that.0
