How do weight-bearing exercises enhance bone density?

Question

Hello doctor,

I am a 35-year-old businesswoman. I sit in front of my laptop for long hours a day. I face a lack of physical activity in my body nowadays. How to prioritize physical activity by scheduling it into my routine? How does physical activity help in weight control, and manage stress and depression? How does it contribute to improved sleep quality? How weight weight-bearing exercises enhance bone density?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Following are some practical tips to help you get started:

Allocate specific times for exercise.
Early mornings or evenings often work best.
Break exercise into shorter sessions if you can not commit to a long one.
Take short breaks every hour to stretch, walk around, or do a few quick exercises.
Set reminders on your phone or use fitness apps to keep you on track.
Consider walking meetings, if possible.

Benefits of regular exercise:

Physical activity helps burn calories, contributing to weight management.
Exercise builds muscle.
Exercise increases the production of endorphins, the body's natural mood lifters.
Physical activity can lower the levels of cortisol, the stress hormone.
Regular exercise can reduce anxiety and depression.
Regular physical activity can help you fall asleep faster.
Exercise increases the amount of deep sleep.
It helps regulate your sleep patterns and improve sleep quality.
Weight-bearing exercises like walking and running put stress on bones, stimulating bone-forming cells.
This stress encourages the remodeling and strengthening of bones, increasing bone density and reducing the risk of osteoporosis (a decrease in bone density and strength, leading to fragile bones that are at higher risk of fractures).

Choose activities you enjoy to stay motivated.

I hope I have answered your question.

Let me know if I can assist you further.

Regards.