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As a Physical Therapist and father of 3 crazy kids, I can’t stress enough the importance of physical activity in childhood for optimizing skeletal health throughout the lifespan. In fact, research has shown that loading the axial skeleton (the spine and hips) through weight-bearing activities during childhood can have significant benefits for bone health in later life, including a reduced risk of developing osteopenia and osteoporosis.
So check this out: According to a study published in the Journal of Bone and Mineral Research, children who engage in weight-bearing activities, such as jumping, running, and weight training, have stronger bones than those who do not. This is because these activities place stress on the bones, stimulating bone growth and development. In addition, another study found that higher levels of physical activity in childhood were associated with greater bone mineral content in adolescence.
But why is this important? Well, peak bone mass is typically achieved in early adulthood, and individuals who have higher peak bone mass are less likely to develop osteoporosis later in life. Therefore, promoting physical activity in childhood and adolescence may be an effective strategy for preventing osteoporosis.
As a Physical Therapist, I often work with patients who have already developed osteopenia or osteoporosis. While exercise is still important for these individuals, it’s important to approach it with caution and to avoid exercises that put excessive stress on the bones, such as high-impact activities. However, for children, loading the axial skeleton through weight-bearing activities is actually beneficial and can help to optimize skeletal health throughout the lifespan, thus greatly reducing the risk of developing osteopenia or osteoporosis.
So, if you’re a parent or caregiver, it’s important to encourage physical activity in children and provide opportunities for them to engage in weight-bearing activities. This can include activities such as jumping rope, running, and playing sports. And if you’re a Physical Therapist, it’s important to educate your patients and their families about the importance of physical activity in childhood for optimizing skeletal health.
The best dosing for healthy population adolescents is to load the axial skeleton at 70% 1RM multiple times per week, for just a few reps (3-5). Make sure you do this with the 5 main types of axial loading movements.
- Pulling (Deadlift)
- Pushing (Bench)
- Carrying (Suitcase Carry; Unilateral is best at this)
- Squatting (Squat)
- Lunging (Lunge)
I’m not saying your children need to become power lifters. Still, by lifting heavy objects with good form, they can have a much healthier skeleton as they get older. This has increased importance because, due to medical advancements, people are living longer than ever before, and thus their skeletons are reaching higher levels of fragility.
In conclusion, loading the axial skeleton through weight-bearing activities in childhood is crucial for optimizing skeletal health throughout the lifespan. So let’s all do our part to encourage physical activity in children and promote healthy bones for life.
Sources:
Gunter, K. B., Almstedt, H. C., & Janz, K. F. (2012). Physical activity in childhood may be the key to optimizing lifespan skeletal health. Exercise and sport sciences reviews, 40(1), 13-21.
Molloy, A. M., & Williams, D. C. (2004). The role of nutrition and physical activity in bone health. Journal of the American Dietetic Association, 104(11), 1863-1869.
Weaver, C. M., Gordon, C. M., Janz, K. F., Kalkwarf, H. J., Lappe, J. M., Lewis, R., … & Warden, S. J. (2016). The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations. Osteoporosis international, 27(4), 1281-1386.