That’s simple, Wolff’s Law. This law states that “the structure of the bone will follow the lines of force to which that bone is exposed” (Fishman and Saltonstall, 2010). Research has shown that after applying stress to a bone for about 10 seconds, those processes that create bone growth have started.
So How do we Apply Good Force to our Bones?
To start bone growth, the load on the bones must be more than we normally experience in our daily life. This is achieved through:
- Impact, such as running, dancing, walking and hopping.
- Resistance-based exercise, using bands, straps or springs to produce the resistance, the bones are stressed without heavy impact.
- Weight bearing against gravity, such as lifting free weights, or doing exercises which require lifting your body weight (plank).
- Exercises that bring focus and awareness to your body in space.
- Exercises that improve balance.
Is this all looking familiar? Yup…Pilates and yoga provide all of the necessary applications listed above. In a class focused on healthy bones light impact is included, but for the older population or those diagnosed with Arthritis, impact may not be an option. In these cases, stretching with Yoga or with Pilates is a great alternative.
Start your consistent practice aimed at great bone health in a class at Body Forte. We offer a full schedule of classes to develop muscle strength, improve your balance, and move you to better bones, with a lot of fun added for good measure.
Practicing core control while balancing in quadruped holding neutral spine.
Click here to determine whether you are at risk for Osteoporosis