Weight bearing activity is critical for bone health, especially after an osteoporosis diagnosis. 

The stress on the bones that results from weight bearing activities like running, jumping, and at times weight lifting, stimulates bone building. 

Weight slightly compresses the bone matrix and triggers the cells to assimilate more calcium and other minerals, and ultimately to increase bone density. 

The amount of weight bearing that causes this response from the bone is called “osteogenic loading” because it takes a certain “load” to stimulate the bone building cells. 

In contrast, “unloading” the bones from prolonged bed rest or space travel can result in loss of bone density. 

While normal daily activities are sufficient to prevent the harmful effects of unloading, significant “loading” appears to be required to increase bone mineral density, especially for people with an osteoporosis diagnosis.

Until recently, the exact amount of weight bearing “load” required for an “osteogenic” response had not been established.

In relation to bone tissue, we measure activity & exercise by how many multiples of body weight is loaded on the skeleton. 

But exactly how much "load" is required to stimulate new bone growth?

In 2012, scientists in the United Kingdom set out to determine the amount of loading required to stimulate the bone building process at the hip and what they found is surprising!

A minimum dose stimulus of 4.2 times your body weight! So if you weigh 130 pounds, you need to load your bones with 546 pounds to stimulate new bone growth at the hip joint. 

When we stand, gravity applies a load to our bones that equals our body weight.

With an osteoporosis diagnosis, safety is always of utmost importance. 

Always begin loading activities at a level that is right for you!

If you are walking, work to increase your stride. If you are running, consider adding higher impact activities. 

Weight or resistance training is beneficial to muscle so that you can have the strength to jump and land, or engage in higher impact activity safely.

Adding a Rebounder (mini-trampoline) to your daily routine can be very beneficial as well and will help improve overall strength & balance while adding a slight "load" to your skeleton as you bounce!

If you have low bone density or an osteoporosis diagnosis, work with a professional on any activity that will add load to your bones. You need to use proper form and body mechanics to protect your spine and avoid injury or fracture.

The Osteogenic Loading program here at OsteoStrong also helps with bone building. 

Our members easily reach the 4.2 multiples of body weight required to stimulate new bone growth and are always accompanied with a certified session coach to ensure safety, especially if you have low bone density or an osteoporosis diagnosis.

If you are interested in learning more about Osteogenic Loading at OsteoStrong, check out the FREE resources section below! 

Hopefully, this training on how bone tissue remains strong & healthy was valuable and you learned something new!

Let's recap...bone tissue is just like muscle tissue and must be challenged regularly to remain strong and dense.

In fact, bone tissue – just like muscle tissue - responds to the environment in which it is placed…and you now know exactly what that environment entails. 

Regularly loading the skeletal system with 4.2 multiples of body weight to be exact!

Always remember how important it is to keep your skeletal system strong & healthy, whether you have an osteoporosis diagnosis or are looking for prevention! 

Don't forget to grab the 6 Surprising Misconceptions of Bone Health (and Why It Matters). 

After going through these Misconceptions, you'll be empowered to make informed decisions about your lifestyle to live the life you deserve & love! 

You can download this FREE resource by clicking the yellow button below