Calcium is a great way to improve your bone density, but a new study out of Spain suggests running can provide similar benefits.
The findings published this week in the European Journal of Applied Physiology revealed that endurance running can be beneficial for bone health. For the study, researchers examined how long distance running affected bone density and health. To do this, researchers examined bone scans of 122 marathon runners and 81 half marathon/10km runners. The scans were then compared to the bone density scans of a control group of a sedentary population of similar age.
Bone Density Results
After looking at the scans, researchers uncovered:
- Both male and female endurance runners had a greater calcaneus bone stiffness – meaning they had denser bones – than the sedentary group.
- Age, sex and race all play a role in bone density, but endurance exercise is one of the few modifiable ways to build and keep bone density as we age.
Researchers also noted that the amount of training was positively associated with bone density, meaning those who trained more showed an even greater improvement in the bone density of the calcaneus.
“It was also possible to confirm a dose-response relationship, meaning that greater amounts of training correspond to a greater improvement in the mineral density of the calcaneus,” said lead author Beatriz Lara.
Lara added that endurance training and running may be a great way to prevent the loss of bone density as we age, especially compared to other athletic activities.
“Sports such as swimming or skating, in which body weight or impact loading are reduced, do not generate high osteogenic benefits,” said Lara.
So if you want to avoid fragile bones as you age, get off the couch and go for a run. Better yet, train for a marathon!