Growth bone cells to the rescue.
Isn't it crazy to think that your bones are constantly changing? Always in a state of flux. It is the battle of good vs evil, with the osteoblasts battling against the osteoclasts.
High-impact exercise, such as running and jumping, increases osteoblastic bone cell activity due to the mechanical strain and loading placed on the bones. When bones are subjected to high-impact activities, the mechanical forces stimulate osteoblasts, which are responsible for bone formation and mineralization.
The strain and loading experienced during high-impact exercise create micro-damage in the bones. In response, osteoblasts become activated to initiate the repair process. These cells start depositing new bone tissue at the sites of damage, reinforcing the bone and making it stronger. Furthermore, high-impact exercise triggers the release of growth factors and hormones, such as insulin-like growth factor (IGF-1) and estrogen, which also enhance osteoblastic activity. These factors promote the proliferation and differentiation of osteoblasts, accelerating bone formation.
Consistent high-impact exercise over time leads to a cumulative effect on bone remodeling. The increased osteoblastic activity results in a higher rate of bone turnover, leading to the replacement of old or damaged bone with new, stronger bone tissue.The increased osteoblastic activity stimulated by high-impact exercise helps to maintain bone density, prevent osteoporosis, and reduce the risk of fractures, particularly in postmenopausal women and older adults.
Make it simple.
Here are 3 easy ways to get your osteoblasts raring into action:
- Pogo jumping up and down on the spot. Try this for 1 minute each day. Too easy? Try pogo hopping instead.
- Step ups, with a deliberate stomping action. Step downs with a stomp can pack a punch too. Try this for 1 minute each day on the bottom step of any set of stairs. Use the rail if your balance needs a little support.
- Wearing a weighted backpack for the above exercises will increase the impact and bone response even more. Pop a couple of hand weights or plates in a strong backpack, secured firmly on your back. Your osteoblasts will rise to the occasion!
So, in the war of osteoblasts vs osteoclasts in strong and healthy bones, we really need to get our little bone making cells stimulated. It is up to us to make that happen and to prevent aging conditions such as osteoperosis.
