Dr. Brown discusses the Better Bones, Better Body Exercise Principles, which explain some of the science behind exercising for bone health.

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Transcription:
hi everyone I'm dr. Susan brown director
of the Center for better bones today I'm
going to talk a little bit about the
principles of exercise these are
actually principles I developed over the
years looking at all the terrific
Studies on exercise and bone health as
you will remember Gina this week spoke
about these exercise principles and in
her section the exercise evolution in
our exercise evolution Channel
she discussed some types of you can
exercises you can do that really apply
these principles we're going to speak
about today I hope you're all enjoying
exercise evolution by the way I think
it's a great offering so the first
principle is that bones and muscles can
be seen as forming one single unit and
that is frequently referred to as the
bone muscle unit the important thing
here is that you have chronically weak
bones they will be associated with
chronically weak muscles and just the
opposite if you have nice strong muscles
it's very likely that they're going to
be associated with strong bones we think
of the muscle bone unit they change
together the second principle is that
bone adapts to the load put upon it
so in other words if I lift very heavy
weights or I work in a job that causes
me to put a lot of load on my bones I'm
gonna have stronger bones and it's like
nature said I'm not gonna waste energy
and resources building strong bones if
the person is not going to use these
bones so when we're very active when we
when we walk a lot stomp a lot dance a
lot put a lot of load on the bone or
much less if we work in a physical job
where we have to lift move things about
we're gonna have stronger bones bone
adapts to the load put upon it the third
point is the the load effect on bone is
sitespecific so for example if I play
tennis a lot my right arms gonna get
very strong my left bone arm is not
gonna get so strong my muscles not gonna
get so strong in my bones not gonna get
so strong so if I want to build a hip I
really should do exercises that put
impact on the hip hopping jumping
skipping walking and when I walk I'm
like March a little stop a little when I
come down the stairs I pay attention
because that that heavy impact going
down that builds foam so the loading of
bone is sitespecific if I want to
strengthen my bone in my wrist I do
exercises to strengthen the wrist
perfect the Third Point is a no matter
what kind of exercise you do rest is
required to build mock bone and to build
muscle so when you talk about very
intense training intense effort to build
muscle or bone what you do is you
exhaust the muscle but you have to rest
several days in order for that to
recover so there's a balance of rest and
activity and you can tell like for
example I'm doing this little training
now with a trainer and if I go one day
and I come back in three days and I
still don't and I'm not I can't lift
this heavy weights as before it's
because I haven't had enough recovery
time so be sure to realize the principle
of rest and activity you must rest
enough we always say the work gets done
during the rest it doesn't get done when
you're lifting those weights when you're
exercising because that actually breaks
down tissue it's in the rest that you
build new tissue and fibers both in bone
and in muscle the fifth point is that
the impact of exercise on bone
strengthens a direct dose response
relationship in other words the more
impact you put the bigger the impact is
on the growth of bone for example
walking is one thing that gives a
certain impact like