Exercise to improve bone health urges world-famous astronaut Samantha Cristoforetti
Regular weight-bearing and resistance exercises help us build and maintain strong bones. This is the message astronaut Samantha Cristoforetti is driving home in a campaign, #LiftOffForBoneHealth.
Samantha Cristoforetti is an extraordinary woman. Born in Milan in 1977, she is an Italian European Space Agency astronaut and holds the record for the longest uninterrupted spaceflight by a European astronaut (199 days, 16 hours). In 2021, Politico Europe named Samantha as one of the “dreamers” in its annual list of the 28 most influential people in Europe.
Being an astronaut is a fantasy of millions of children around the world. The reality for Samantha is that her skill and determination mean that she is – at the time of writing – back living and working on the International Space Station for her Minerva mission. There are, however, down-sides to any job, and one of the negative points of being an astronaut, other than the long stints away from home, is the impact it has on bone health.
What is osteoporosis?
Osteoporosis is a health condition that causes bones to become less dense, weaker and more prone to fractures (turn to page 22 for more latest news on osteoporosis). It develops over many years, is most common in women who have been through menopause, but can affect men and younger people too.
One out of three women and one out of five men over the age of 50 go on to experience a bone fracture due to osteoporosis. Bone loss is a major consequence of spending time in space. In fact, astronauts might lose more bone mass during one month in space than women do on Earth within one year of menopause.
Exercise
One of the main countermeasures for bone loss is exercise. “I know that a tailored exercise program before, during, and after my space mission will be critical to keeping me strong and fit,” comments Samantha.
“When I’m in space I have to work out two hours every day to maintain healthy bones and health muscles in microgravity. On earth, although you have gravity your body still needs regular workouts to stay strong as you age. One out of three women over the age of 50 break a bone due to osteoporosis. Do not be that one. Start early doing regular load-bearing weight-lifting exercises.
“It’s never too early or too late to start lifting, pushing climbing and running your way to strong bones and strong muscles.”
Diet
A nutritious and well-balanced diet is essential at every stage of a space mission to keep astronauts fit and healthy and able to carry out research and activities in space.
“You can boost your bone strength by eating foods that are rich in calcium and protein and by spending time outside in the sun. But if you’re like us on the international space station and you don’t get much sun you can supplement your diet with vitamin D.”
Risk factors
“As an astronaut I know that I am at risk of bone density loss. Are you at risk? Risk factors include family history of osteoporosis, smoking, being underweight or having a bad eating regimen. Do not leave it to chance. Take the osteoporosis risk check today and identify your risks here on earth.”
What exercises are best for bones?
Weight-bearing and resistance exercises are the most effective types of physical activity to build bone and muscle strength. Weight-bearing exercises could be activities such as jogging, stair-climbing, rope-skipping, dancing, or sports like tennis.
Resistance exercises include push-ups, pull-ups, free weights such as dumbbells or using weight machines in the gym.
Together with a balanced, calcium- and protein-rich diet, avoidance of smoking and excessive alcohol intake, and early recognition of risk factors, all individuals can “lift-off for bone health” and enjoy a fracture-free future.
The International Osteoporosis Foundation has launched #LiftOffForBoneHealth, an exciting public awareness campaign in cooperation with the European Space Agency.
First published July 2022
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*Image Credit: ESA–A. Conigli
