Caring for bones is a mandatory thing to do in order to be free from bone loss and other bone diseases in the future. Sport becomes one of the effective choices for maintaining bone health in addition to eating healthy food.
However, not all types of exercise can maintain your bone function. Then what about swimming, which he said could make the body taller? Doesn't that mean swimming is good for maintaining bone health? Eits, wait a minute. See the explanation below to find out the exact answer.
Is swimming suitable for increasing bone density?
Reported from the Livestrong page, swimming is not the right sport to increase bone density. If you want to increase bone density, it is more suitable for sports that give weight to the bones. This type of exercise is known as weight training (not the same as weight training).
This exercise includes physical activity that requires you to hold the weight of the body using the muscles or bones of the feet or hands. Examples are brisk walking, jogging, running, jumping rope, badminton or tennis, yoga, and other sports that require running or walking. It all gives the maximum load on the bone.
Why swimming is not right for increasing bone density?
Swimming is a sport that fights gravity. The effect of the existence of gravity is the formation of heavy. Well, when swimming happens the effect is hypogravity, the effect of gravity that should be felt to be reduced by water. Buoyancy obtained when swimming does not give weight to the bones to hold it.
Even though, to produce strong bones, exercise is needed that can provide enough weight to the bones. With loading, the bones will respond by building more cells to become denser. In particular, sports that give weight will stimulate the synthesis of osteoblasts, which are cells that build bone.
However, this does not occur in swimming sports. This is what makes many people conclude that swimming has no benefits for bones. But wait, the conclusion is too early. Because it turns out there are still other factors that you need to know about the benefits of swimming to maintain bone health.
Swimming is still good for maintaining bone health
Even though swimming does not provide benefits such as the type of weight training, you can still get good swimming benefits for bone health.
The 2013 PLoS One journal shows that swimming does not have a negative impact on bone mass. A comparison was made between swimmers and control groups (groups of ordinary people, not sportsmen) in this study.
Swimmers have a higher bone turnover or bone turnover process than the control group. This bone change is an ongoing process in bone renewal.
Old or damaged bone cells will be absorbed, and new bones will be formed to replace them. The high rate of bone turnover will make the bone structure form stronger and more flexible (flexible), so that it can better resist the occurrence of broken bones.
Swimming also prevents fractures
Swimming does not increase bone density, but swimming can increase muscle mass. Increased muscle mass will have an impact on the formation of bone formation. Addition of muscle mass will create additional pressure on the bone, thus stimulating the formation of bone cells to make the bones stronger.
Swimming can be used as one of the exercise routines to prevent safe fractures. For people who have a high risk of fractures, swimming can be the right sport. For example, obese people who put a large burden on the bones of their legs, people who have osteoporosis, and other similar conditions.
The hypogravity swimming effect also makes the risk of injury lower than other sports.
Combine swimming with other exercises for optimal bone health
If you already like this sport, just continue. Because swimming also provides many benefits for the heart, lungs, joints, muscles, and nerves. However, to maintain bone health optimally, swimming is not enough.
Combine your swimming activities with other sports such as jogging or jumping rope to add bone density and prevent osteoporosis.
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