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To drink a lot of milk or to take supplements of calcium are not sufficient to reinforce the bones. It is also necessary to move, affirm Guy Thibaut, the researcher to the ministry of education, the Leisure and Sport (E-MAILS).

It is the only way to reduce the risks of fracture, especially of the vertebrate and hips, sustains the coauthor of an opinion of the scientific committee of Kino-Quebec on the topic that will be published shortly.

The health of the bones represents a stake of size therefore, affirm the researcher. "While aging, our bones become fragile and crumblier naturally, he / it explains. And it is especially at the eldests who have one more sedentary life style than there are more fractures."

The fractures of the hip are a problem preoccupying. One estimates that the women risk to break itself / themselves the more hip (one on six) to be reached that of a breast cancer (one on nine).

But beyond the comparison, the fractures of the hip are especially invalidating. A woman out of two loses her autonomy, while one on five requires prolonged or permanent care, specify Guy Thibaut.

Fracture entails the complications that can even be fatal: a woman on five men and two out of five dies in the year that follows a fracture of the hip.

Risk of fracture at the 50 years and more (of it%) 1 Women

Men

Hip

Vertebras

Forearm

17.5

15.6

16.0

6.0

5.0

2.5

Total

39.7

13.1

The bones have need to move to solidify

Different studies indicate that after the age of 35 years, until all person loses 1% of his / her / its bony mass per year.

According to several studies, a regular and repetitive practice allows the bone to win 1% or 2% in density. Weak in appearance, this gain only multiplies by ten the resistance to fractures after some months. In other words, a gain of 2% of the density of the bony mass reinforces 20% the capacity to resist a shock.

"The regular practice of some physical activities can reduce 20% to 35% the risk of fracture, because it has a direct effect on the resistance of the bones in the places where they are the more solicited," explain the researcher.

Of supplements the less efficient without physical activity

"The supplements of calcium and vitamin D are useful to the bony health, but it is while accompanying them by suitable exercises that one gets an increased solidity. The physical activity provokes an electric phenomenon that allows to set the calcium to the bones, more specifically to the places where they have need to solidify. It is the phenomenon of "mécanotransduction." Without physical activity, the calcium gotten of the supplements does not necessarily set completely to the bones. "

Guy Thibaut

What sports do reinforce the bones?

The sports that can improve the density of a bone are those that impose him a supplementary and frequent load: more often one practices them, they will be more beneficial.

"The renewal of a bone takes about one year and only if one trains during one month or two, there will be few audible changes", specify Mr. Thibaut.

It is necessary to impose itself / themselves a repeated practice and therefore fast, while granting a respite, he / it suggests. It can be about of:

race of race or sport (soccer, basketball) jumps (there or to the rope) or bound jumps to sports (volleyball) tennis body building "Body building is very good for the bones because it provokes a mechanical stimulation while permitting a rest between the sets: that allows the bone to become receptive again, for the next set, "increases the researcher.

But it is not obligatory to frequent a room of body building. One can get ready an easy program to do home.

Some sports have an effect less pronounced on the resistance of the bones. "All sports where the weight" is supported ", as the bicycle, the kayak, the swimming or the aqua, indicate Guy Thibaut, do not permit to reinforce the bones as much as those where there is the race of the jumps or the important weight lifting. "

The most crucial period to endow itself / themselves with an optimal frame is during the childhood and adolescence. "To the school, one should make the pupils do sets of ten jumps, to different intervals in the day. It would be very good for the future of the bones", he / it suggests.

Nevertheless, one can get used a bony health to all ages again. "He / it is never too late to improve the resistance of his / her / its bones, concludes Mr. Thibault. The regular practice of physical activities, mainly body building, play an irreplaceable role in the safeguard of the autonomy of the aged people . "

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