Encouraging children to spend an extra 25 minutes running around in energetic play or walking for an extra 35 minutes per day could be enough to ensure they have the necessary bone density to prevent osteoporosis later in life, according to Dr. Ann Rowlands, an exercise physiologist from the University of Wales in Bangor.
“We might expect to see an increase in levels of osteoporosis in the future, because of an increase in sedentary lifestyles,” Rowlands said.
“A little exercise in childhood could go a long way in preventing this.” Rowlands and her colleagues conducted a study of 58 boys and girls aged 8 to 11.
The study revealed that boys were 25 percent more active then girls, and their bone density was 12 percent higher. Calcium intake was also 25 percent higher in boys than girls, but was still below the national guidelines for girls at all ages, and for boys aged 10.
“Our research shows a clear link between those children who had the higher rates of physical activity and greater bone density. The boys and girls who recorded the highest levels of physical activity also had higher levels of bone density. The difference between those with low bone density and those with the optimum levels of bone density can be described as 35 minutes of walking or 25 minutes of energetic exercise,” Rowlands explained.
“Some studies suggest that physical activity may be more important than calcium intake in preventing osteoporosis, but a two-pronged approach is needed to build bone density. Encouraging greater consumption of milk and higher activity rates in childhood is the best way to prevent osteoporosis in later life,” she added.
“In terms of exercise, I would recommend something involving three-times body weight, which you might get from jumping off a 50-cm box. Walking and running will help, but small jumps, bounds and hopping are more beneficial,” Rowlands noted.
According to a spokesperson from the UK-based National Osteoporosis Society, “Childhood and teenage years are critical periods for developing strong, healthy bones. Weight-bearing exercise, such as running, jumping, hopping and brisk walking cause bones to become stronger. This can help towards preventing osteoporosis, if long-term balanced exercise is maintained throughout life. Diet is also important to maintain healthy bones, and this along with exercise can help in preventing osteoporosis in later life.”
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