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Position Statement: Exercise Guidelines to Increase Peak Bone Mass in Adolescents
Seok-Ki Min1, Taewoong Oh2, Sang Hyun Kim3
1Department of Sport Science, Korea Institute of Sport Science, Seoul, Korea.
Journal of Bone Metabolism
|December 14, 2019
Summary
Adolescent exercise guidelines, including resistance and impact activities, can increase peak bone mass (PBM) and reduce fracture risk later in life. These recommendations aim to improve long-term bone health and public health outcomes.
Area of Science:
- Exercise Physiology
- Bone Health
- Adolescent Health
Background:
- Adolescent bone mineral density is crucial for preventing age-related fractures.
- Peak bone mass (PBM) achieved during youth significantly impacts future skeletal health.
- Osteoporosis and fracture risk in older age are linked to adolescent bone development.
Purpose of the Study:
- To develop evidence-based exercise guidelines for adolescents.
- To enhance peak bone mass (PBM) in adolescents through targeted physical activity.
- To provide recommendations for increasing adolescent bone density and reducing future fracture risk.
Main Methods:
- Systematic review of research published since 2000.
- Identification and selection of 9 key questions (KQs) related to exercise and PBM.
- Literature review to define the effects of various exercises on adolescent bone health.
Main Results:
- Vigorous physical activity (VPA), including resistance and impact exercises for 5-6 months, effectively improves adolescent PBM.
- Recommended resistance exercise: 10-12 reps/set, 1-2 sets/region, 3 days/week, targeting large muscles.
- Recommended impact exercise: at least 50 jumps/min, 10 min/day, 2 days/week.
Conclusions:
- Developed exercise guidelines recommend 5-6 months of VPA with resistance and impact components.
- Implementation of these guidelines can lower future osteoporosis and fracture incidence.
- Improved adolescent bone health contributes to better public health in an aging society.
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