How Your Bones Change With Exercise

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How Your Bones Change With Exercise

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In this video, Jonathan from the Institute of Human Anatomy discusses how exercise influences bone density and architecture, as well as the different types of exercise that influence this.

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Cool Stuff

Merchandise

Codex Anatomicus
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Video Timeline

00:00 - 00:38 Intro
00:39 - 01:45 How Space Exploration Taught Us About Bones
01:46 - 02:12 How Thick Can Bone Get? - Compact Bone
02:13 - 03:22 Look What's Inside Your Bones! - Looks Like a Sponge!
03:23 - 04:01 What Type of Stresses Your Bones Need
04:02 - 04:48 Why Calcium is So Important - The "Hard Stuff" of Bone
04:49 - 06:48 Bone Health & Exercise Consistency & CoPilot!
06:49 - 07:54 Types of Exercises to Stimulate Bones - Pushing & Pulling!
07:55 - 09:35 Bending Your Bones!?!?
09:36 - 10:59 Weight Training For Bone Density
11:00 - 12:08 Do You Have to Run or "Pound the Pavement"?
12:09 - 13:22 The Bone Cells That Build & Breakdown Bone Tissue
13:23 - 14:20 Estrogen & Bone Density, Thank You! & Copilot!

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#anatomy #bone #exercise

[garethjudd]

Having competed in powerlifting for over 40 years and now in my 60s, I took a nasty fall on ice last year landing hard on my hip and wrist. No breaks or ligament damage, only a few bruises.

[Jenesis]

My 94 year old neighbor in my retirement park lifts weight 5 days a week, followed by 30 minutes of swimming non stop, and finishes with jacuzzi time. He walks tall and stable. His mind is sharp and hearing is good. He can still drive. He’s determined to move his body as much as possible for as long as possible.

[oldthug]

Just seeing videos like this help me keep motivated in the gym. I’m not just doing it for the looks and strength. So many important parts of your body need it. Bones, joints, ligaments all of it.

[rodirsno]

Powerlifter here with a 650lbs deadlift. A car took me down. Solid airtime. My leg was a huge sausage. In hospital for a bit because one ligament on my foot was torn by overstretching. The doc was quite impressed to find that no bones were broken. Do your squats :)

[Hippy]

I exercise a lot since a kid, having a very active life moving non stop. Now at, 70 walk many hours daily, hiking weekends, my bone density remain unchanged, still 5.4 height 110 weight, stable in decades. I felt 2 times in april, very badly during my late night walk, but no broken bone, still walk normally after the accidents and still able to hike the mountain on weekends. Except I suffered pain in the affected areas, knees, shoulder, arms, specially during the night in bed and long immobility, for months. I just recovered almost completely after about 6 months. Exercise is very crucial. At 70 I do almost everything daily, planking, walking, squatting, push ups, lunging, every single day, whenever I can during the days.
Feeling strong, feeling good, feeling happy. I stopped telling people my age as it sounds sarcasm or like a joke. Give exercise a priority in your life to save you health troubles.
Good video and very valuable information. Subscribed 💕

[terrigerber]

I’m a 70 year old female who’s always been mildly active. I’d bike, workout with weights, run on the treadmill, etc but I was inconsistent. At age 63 I ended up with osteoporosis and a T-score of -4.1. Yeah, I was a crumbling mess waiting to happen and was put on a Prolia injection every 6 months so I started running more. But I started building back bone. 2 years ago I got serious about going to the gym and went 5 days a week because my progress of building bones slowed down. I lost a little weight because I was essentially doing more cardio but wasn’t building muscle during that time and my bone density progress improved but not by much. About 6 months ago I changed the intensity of my workouts and did more resistance training and started to see improvements in my body and muscles. Another thing I did was to change my nutrition habits. It wasn’t until I changed my diet as well as exercise before I started to feel things happening. I’m hoping this will lead to a step up in my improvements at my next bone scan (although I’ve already had a 34% gain in density since I started 7 years ago). So I’d love to see something on the effects of nutrition as well as exercise on bone health because I think it all has to work together but it can be done even at 70!

[auntbee]

In bioarchaeology we learn to look for bone thickness in certain areas to give us clues as to what physical motions were common. People who frequently rode horses have more thickness in certain areas compared to people who frequently rowed boats. Always interesting to learn about things in different ways.

[gravityrules]

It's been known that resistance training increases bone density, but never with a good explanation. Your videos show us how miraculous our bodies are, and how to boost good health. Makes me want to definitely continue working out! You guys are INVALUABLE!
PS...even before learning of you, I decided to will my body to science, and now I'm glad I am.

[FitnessAndLongevityWithHan]

At 53 and having worked out since the age of 15— weight lifting and cardio exercises are the elixir of life. Strong bones, muscles, cardio all lead to healthy neurological and mobility function. Ageing is a sitting disease! 💪🏼

[CCB]

I have been a gym rat, (weight training, cycling, running, yoga) since I graduated college. Always before work. Now that I am 67, just used a pick axe to try to get some stubborn roots out of a garden bed. Not a problem. I truly think I am the only 67 year old women in my neighborhood that can do that.

[hunterthorne]

This has motivated me to workout more than anything ive watched before

[kape]

My great grandfather does not really workout per say, but he was a farmer and a fisherman until he was 97. That man was something else. He lived alone basically in the middle of their farmland which his children eventually moved out of. And he did everything that other farmers and fishermen did, tilling and planting the fields, feeding fish and eventually harvesting them, etc. Once he stopped one of my aunts told me that he eventually started loosing strength at the end of his life. Still reached 100 years though. I can only imagine how strong his skeleton is at 97.

[Jibbie]

Jack LaLanne, the Godfather of fitness, did 90 minutes of weight training and 30 minutes of aerobics (usually swimming) each day up until he passed away at 96. He always said keeping bones strong was vital.

[FreshPineapple]

I've just started my bachelor's degree in physiotherapy and I wanted to say your videos make learning anatomy so enjoyable, thank you for your great content!

[a.h.i]

im 18 with sciatica and impending periodontitis from years of eating nothing but sugar and also not being active after the age of 11 among other health sacres like pre diabetes pcos IBS etc. my health is rapidly deteriorating amd this enocurages me to workout more. Ive been eating better since the start of 2024 and workout 3x a week ❤

[cnlights]

Never had a broken bone (I'm 59). but I crossed trained and walk alot, etc and believe that helped. I've been hit HARD and bounce up and keep rolling on 😊

[WarrantChen]

Bone density is just as important for health than muscular health. It's another protective layer to the human body.

[annasutton]

I am nearly 70, I walk 3 times a day. For the last year I have been weight training, mainly on my upper body.
I have back issues so do exercises in bed before I get up. At the moment my back is good and my core strength has improved.
Its never too late.

[YoGabbaGibbs]

Just another reason to stay consistent in my exercise routine! And consider adding more endurance training. Thanks for this!

[adrenalinestairz]

I have been skateboarding for a little over a year. I'm almost 50 years old. My doctor told me to start exercising. Well I quickly became addicted to skateboarding. It has helped me. I'm surprised that I haven't broken any bones but this video has explained why.
Skateboarding can be dangerous if you're overconfident but if you're taking safety precautions it can be really safe. I want my bones to be extremely strong so that when I fall hard the wrong way they won't break. I believe that by skateboarding I'm staying young. My goal is to have the body of a 25 year old or younger. And I want to be able to skate for 12 hours a day every day but I'm building up to that.
After skating I feel "high". A much better high than any drug can give me.