Ignoring the impact of sitting for long hours at your desk, skipping your daily walk, or choosing the couch over a workout can quietly wreak havoc on your bone health. Fatigue and a constant sense of sluggishness are subtle signs that your inactivity is negatively affecting both you and your bones.
Bone health is crucial for maintaining a strong and mobile body. Staying physically active is one of the best ways to support your bones. According to a study published by The Lancet Global Health in the year 2022, 31.3 percent of the world's population is physically inactive. This study, which included 507 surveys conducted across 163 countries and territories, found that 33.8 percent of women and 28.7 percent of men fall into this category.
Exercise not only helps to build and maintain bone density but also enhances muscle strength, coordination, and balance, which helps prevent falls and related fractures.
As you age, your bones naturally become weaker, a process made worse by a sedentary lifestyle. Says Dr Anil R Patil, Consultant Arthroscopy Surgeon and Sports Medicine Specialist at SPARSH Hospital, Bengaluru, “Regular physical activity stimulates bone-forming cells and helps maintain bone mass that can deteriorate with age.” He adds that inactivity poses severe health risks, especially for women. "Physical inactivity, especially in the age group of 40-65, has a profoundly negative effect on bone health."
Here's how physical inactivity can lead to major health issues:
Chronic back pain: A sedentary lifestyle often involves prolonged periods of sitting, leading to weakened muscles that support the spine. This can result in chronic back pain due to the lack of movement and muscle engagement.
Risk of osteoporosis: Bones require regular stress to maintain their strength. Without physical activity, bones can become weak and brittle, increasing the risk of osteoporosis; a condition marked by fragile bones.
Inflammatory markers: Excessive visceral fat can elevate inflammatory markers in the body. Chronic inflammation promotes bone resorption and inhibits bone formation, weakening bones over time.
Hormonal changes: Inactivity can lead to weight gain, which affects hormonal balance. Increased estrogen levels in women and decreased testosterone levels in men can negatively impact bone density.
Poor dietary choices: A diet that lacks essential nutrients like calcium and vitamin D can compromise bone health. A diet high in processed foods fails to provide the necessary components for maintaining strong bones.
Consider these tips for maintaining bone health and counteract the negative effects of inactivity:
Exercise regularly: Participating in activities such as walking, resistance training, and strength exercises is essential for maintaining bone density. These exercises stimulate bone formation and help counteract bone loss that can occur with age or inactivity.
Check you weight: Excessive weight gain can strain bones and joints, leading to increased risk of fractures and osteoarthritis. Aim for weight stability by adopting healthy lifestyle habits.
Maintain a balanced diet: Ensure your diet includes adequate protein, calcium, and vitamin D. These nutrients are crucial for bone health, supporting bone strength and density. Avoid smoking and limit alcohol intake, as these also promote better bone health.
Stay hydrated: Drink at least 8 glasses of water daily to support your health, including bone function. Proper hydration aids in nutrient transport and waste removal, contributing to optimal bone health, especially for those who are physically active.
Get your check-up: Regular check-ups with your doctor, including bone density tests when recommended, can help monitor bone health and detect early signs of bone-related conditions like osteoporosis.
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