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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Medicine and Science in Sports and Exercise: Bone Density Comparisons in Male Competitive Road Cyclists and Untrained Controls
- Medicine and Science in Sports and Exercise: Bone Density Comparisons in Male Competitive Road Cyclists and Untrained Controls
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Is Bicycling a Weight-Bearing Exercise?
The National Osteoporosis Foundation recommends at least 30 minutes of weight-bearing activity most days of the week to help you preserve and build bone density. Weight-bearing exercise, such as jumping, running, walking or even using an elliptical trainer, stresses your bone tissue and encourages regeneration. Bicycling does not qualify as weight-bearing exercise because you don't support your weight against gravity. Always consult your doctor before starting this or any other exercise regimen.
Increased Risk
A February 2009 issue of "Medicine and Science in Sports and Exercise" published a study from the University of Oklahoma found that competitive male cyclists had lower bone density than a control group, with some even having the precursor to osteoporosis — osteopenia — despite otherwise being in excellent physical condition 1. Weak bones put women and men at risk of osteoporosis and fractures later in life.
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You don't have to abandon cycling to keep your bones strong. Simply augment your weekly rides with strength-training exercises and occasional cross-training activity such as running, playing basketball or dance. If you need low-impact exercise, opt for the stair-step machine or a brisk walk outdoors or on a treadmill. Consume at least the recommended daily intake of 1,000 milligrams of calcium, advises "Bicycling," from foods such as:
- yogurt
- milk
- greens
- You don't have to abandon cycling to keep your bones strong.
- If you need low-impact exercise, opt for the stair-step machine or a brisk walk outdoors or on a treadmill.
Related Articles
References
- Medicine and Science in Sports and Exercise: Bone Density Comparisons in Male Competitive Road Cyclists and Untrained Controls
- Borer KT. Physical activity in the prevention and amelioration of osteoporosis in women: interaction of mechanical, hormonal and dietary factors. Sports Med. 2005;35(9):779-830. Review.
- Branca F, Valtuena S. Calcium, physical activity and bone health--building bones for a stronger future. Public Health Nutr. 2001 Feb;4(1A):117-23. Review.
- Cussler EC, Going SB, Houtkooper LB, et al. Exercise frequency and calcium intake predict 4-year bone changes in postmenopausal women. Osteoporos Int. 2005 Dec;16(12):2129-41.
- Daly RM, Dunstan DW, Owen N, et al. Does high-intensity resistance training maintain bone mass during moderate weight loss in older overweight adults with type 2 diabetes? Osteoporos Int. 2005 Dec;16(12):1703-12.
- Stengel SV, Kemmler W, Pintag R, et al. Power training is more effective than strength training for maintaining bone mineral density in postmenopausal women. J Appl Physiol. 2005 Jul;99(1):181-8.
- Suominen H. Muscle training for bone strength. Aging Clin Exp Res. 2006 Apr;18(2):85-93. Review.
- Vainionpaa A, Korpelainen R, Leppaluoto J, Jamsa T. Effects of high-impact exercise on bone mineral density: a randomized controlled trial in premenopausal women. Osteoporos Int. 2005 Feb;16(2):191-7.
- Weaver CM. Calcium requirements of physically active people. Am J Clin Nutr. 2000 Aug;72(2 Suppl):579S-84S. Review.
Writer Bio
Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition.