New research further confirms the benefits of exercise for bone health

A new study has linked physical activity levels to several key health indicators, including bone mineral density and body fat percentage.

In this article we delve into the details of this research. You’ll learn what these results mean for savers and how you can use them to build stronger bones and a longer, more independent life.

About the study

A study published in June in the journal Scientific Reports analyzed the impact of sedentary activity and physical activity on bone mineral density (BMD) and body fat percentage.

Researchers used data from the National Health and Nutrition Examination Survey of 9,787 participants in America between the ages of 20 and 59 between 2011 and 2018.

Participants’ activity levels were evaluated using questionnaires that asked about the number of hours per day they spent engaging in vigorous or moderate physical activity and being sedentary. Dual-energy X-ray absorptiometry (DXA) scans were used to measure bone mineral density and total body fat percentage.

The researchers then analyzed the relationships between different data points, taking into account factors known to influence BMD and body fat, such as age, smoking, alcohol intake, protein levels, vitamin D and serum uric acid levels.¹

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A study of 9,787 Americans assessed the impact of sedentary activity and physical activity on bone mineral density and body fat percentage using questionnaires and DEXA scans. Scientists analyzed the data and took into account confounding factors that could also have affected the outcomes.

Sedentary time decreases bone density and increases fat levels

The researchers discovered a negative correlation between time spent sedentary and bone mineral density of the lumbar spine. Less active participants had lower bone mineral density.¹

The time the participants spent sedentary correlated positively with total body fat percentage. The less active the participants were, the higher their total fat content.

The opposite relationships were observed for physical activity levels.

Participants who spent more time moving their bodies had higher bone mineral density and lower total body fat percentage.

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The researchers found that sedentary participants had lower bone mineral density and higher body fat percentage. More physically active participants had higher bone mineral density and lower body fat percentage.

How a sedentary lifestyle breaks down your bones

Wolff’s law describes the positive relationship between using your muscles and building your bones. It notes that bot adapts to use. The more you use a part of your body, the more bone mass your body builds to enable that use. Considering Wolff’s law, it makes sense that a sedentary lifestyle would result in less dense and less healthy bone.

The authors of this study further explained why sedentary activity leads to bone loss. They noted that previous studies linked sedentary behavior to the production of parathyroid hormones, which negatively impacts calcium metabolism.

They also noted that a sedentary lifestyle typically involves more indoor activities, resulting in reduced exposure to sunlight. This limits the body’s ability to produce vitamin D and disrupts skeletal homeostasis.

Additionally, the study linked reduced physical activity to a higher percentage of body fat. The researchers noted that reducing body fat percentage reduces the risks associated with obesity, including cardiovascular disease, diabetes and cancer.

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The negative influence of sedentary behavior on bone mass can be explained by Wolff’s law, which states that bone adapts to use. The study authors also suggested that causes of bone loss and increased fat may include higher production of parathyroid hormones and a lack of vitamin D production due to sedentary behavior and indoor activities. Lowering body fat percentage reduces the risks associated with obesity, including cardiovascular disease, diabetes and cancer.

The relative importance of bone mineral density

Bone mineral density is not the only measure of bone health. It might not even be the most useful. In part, this is because there are healthy and unhealthy forms of increased BMD.

Bone density does not equal health or strength. The extra density caused by osteoporosis drugs such as bisphosphonates occurs by distorting the bone remodeling process. This pharmaceutical intervention prevents the removal of old and damaged bone mass, making it denser but less healthy. This causes the negative consequences associated with the use of these medications, such as an atypical femur fracture.

However, the bone mineral density added by the body’s response to healthy behaviors such as exercise is natural and ensures lasting strength and quality. This study examined the impact of physical activity on bone mineral density, so that increase in BMD was natural and would likely help these participants maintain an active life while avoiding fractures.

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Bone mineral density (BMD) is not necessarily a good indicator of bone health and strength. BMD added through the use of osteoporosis medications prevents the removal of old and damaged bone cells. That pharmaceutically modified bone becomes brittle, leading to side effects such as an atypical femur fracture. BMD added through physical activity utilizes the complete, natural bone remodeling cycle, creating strong and healthy bones.

What this means for you

Consider how much time you spend doing physical activities versus how much time you spend being sedentary. Today’s research clearly shows the value of trading sedentary time for more physical activity.

Take a walk, go for a swim, go to the gym, do some yard work, play with your grandkids – there are lots of ways to get up and get moving.

Exercise is a necessity for building healthy and strong bones. That’s why we created SaveTrainer. SaveTrainer is an online training platform that gives you exactly what you need to build an enjoyable, sustainable practice of regular exercise.

Our professional trainers create expertly guided video sessions at every level, so you can start where you are and grow at your own pace. Best of all, this resource is available anytime, anywhere.

The results are clear: get moving so you can keep moving. Stronger bones and a healthier life await you.

References

¹ https://www.nature.com/articles/s41598-023-35742-z