We all know that running is an excellent way to get fit. An exercise program, which includes running, can help you lose weight, build stamina and muscle, lower your blood pressure, increase metabolism, and decrease body fat. Now, health experts are adding one more benefit to the list: Prevention of bone mineral density (BMD).
A new study conducted by researchers at the University of Missouri found that high-impact activities, such as running, might have a greater positive effect on BMD than resistance training. The new information is welcome news for individuals who are at high risk of developing osteoporosis. The condition affects more than 200 million people worldwide and is a serious public health concern.
For decades doctors recommended weight lifting and other types of resistance training to increase and prevent loss of BMD. However, University of Missouri researchers now say running appears to have a greater beneficial effect. According to the researchers, individuals should add resistance training to their fitness regime and engage in activities, such as running, swimming or rowing to strengthen their bones and prevent osteoporosis.
According to the study, running helps increase bone strength like no other sport. High-impact, dynamic, multi-directional activities, including structured jump-training (plyometrics), also result in greater gains in bone strength as does basketball, volleyball, and soccer, but none compare to the benefits achieved with running.
In the study, the researchers found that runners had greater spine BMD than cyclists. Lean body mass was positively associated with BMD in both resistance-trained individuals and cyclists but not in runners; therefore, high-impact activity may override the benefits of lean body mass on BMD, according to researchers.
Bottom line: If you are looking for a way to burn calories, strengthen bones and prevent osteoporosis, then consider running rather than cycling or swimming. However, if you have a problem maintaining an exercise routine that includes running, then opt for another high-impact activity to stay fit and healthy.
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