As stated in the 1999 Surgeon's General report on Physical Activity and Health, those individuals who are usually inactive can become healthier and improve their quality of life by becoming moderately active on a regular basis.1 The report also stated that an individual can benefit from any level of physical activity. It should be noted that greater health benefits can be achieved by increasing the duration, frequency, and intensity of an exercise program.1, 2
It is known that any sort of physical activity can positively affect the overall well-being, both from a physiological and a psychological stand point.1 Those benefits will vary depending on the type of physical activity. For example, weight bearing exercises will impact the structural integrity of osseous tissue in different age groups. Structural changes in the early stages of life will result in an increased deposition of minerals in the bone, therefore augmenting bone mass density.2 Such is the case of those children and adolescent who participated in high impact activities (i.e. plyometrics, gymnastics, high-intensity resistance training). Even further, there is evidence supporting long-lasting benefits from those physical activities. The benefits will vary as age progresses. While it is possible to gain bone mass during the first three decades of life, it is still uncertain if the benefits remain the same as an individual advances in age. Most certainly, an adult will enjoy other benefits of physical activity, such as maintaining bone density and slowing down the degeneration or loss of bone.
As mentioned before, osseous tissue responds to mechanical forces by changing the integrity of its structure.2 This is just an example of the adaptability of bone tissue. Mechanical stress (as in physical activity) elicits an osteogenic response in osseous tissue. As a result, both the diameter and the strength along the stress lines of the bone will be affected. It is for this reason that individuals of all ages should be encouraged to participate in any sort of physical activity, especially those who are at greater risk of fractures due to weak osseous structures (i.e. osteoporosis). It should be mentioned that the elderly population is also at risk of falls due to the lack of balance and coordination. This adds to the number of incidental fractures in that particular population. While regaining bone mass is uncertain at advanced stages of life, there is evidence showing that an active lifestyle helps maintain and strengthen the remaining bone density of those individuals with a compromised osseous structure. Another benefit from a physically active lifestyle is that it helps build balance and coordination at any age. This is of great importance, especially for elderly individuals, as it will help reduce the risk of falls.
In retrospective, there are many benefits from adopting a physically active lifestyle. This review provided an overview of the physiological effects of physical activity on bones, and purposely neglected other benefits such as the effects on muscles and joints, cardiovascular disease, diabetes or even depression, among many others. It should be stressed how physical activity can positively impact the overall well-being. Even those individuals that are currently inactive can improve their health by becoming moderately active on a regular basis. It is also important to understand that physical activity needs not to be strenuous in order to achieve the health benefits. Of course, greater health benefits can be achieved by gradually progress in an exercise program.
Engaging in a physical activity should be an enjoyable and rewarding experience. Always remember to consult a physician or healthcare provider before engaging in any exercise program. Also, make sure that you are wearing the proper attire for the type of activity. And finally, make sure you drink enough fluids and stay hydrated (especially when exercising outdoors). The staff at Rehabworks is available to help you. If you have any questions or concerns, please stop by our facilities. We will be delighted to offer you guidelines and useful hints.