Exercising for Osteoporosis Prevention

Bones become bigger, stronger and denser the more you place demands on it. If you do not engage in activity that puts a stress on your bones, then they do not receive any messages that they need to be strong. Those who do not exercise run the risk of having lower bone mass or density. When you engage in weight-bearing exercise, your brain sends a chemical message to your bones that tells them to be ready to handle the weight and impact.

There are two types of exercises that are important for building and maintaining bone mass and density: weight-bearing and resistance exercises.

Weight bearing exercises are those that make your body work against gravity, such as running, walking, stair-climbing, dancing, and tennis. These are exercises in which your feet and legs are bearing your weight. Each time your foot hits the ground you apply a stress to your bones, which respond by maintaining or sometimes increasing their strength, which can be measured in terms of increased bone mineral density. The higher the impact of the activity contact, the greater the benefit to your bones. This is why weight-bearing exercises that include running or jumping are of greater benefit to your bone health than gentler weight-bearing exercises such as walking. Swimming and bicycling are not weight-bearing, although they are great aerobic exercises.

To maintain the bone-strengthening benefits of weight-bearing exercise, you need to keep up the exercise regularly, for the long term. If you stop exercising, the benefit wears off. Experts advise 30 minutes of weight-bearing exercise every day to maintain bone health.

The second type of exercise that is important for bone health is resistance exercises that use muscular strength to improve muscle mass and strengthen bone. These activities include weight lifting, such as using free weights and weight machines found at your local gym. Incorporating resistance training 2 or 3 days a week, for 30 minutes per session, has been shown to help maintain healthy bones.

Additional suggestions to keep your bones healthy and strong:

• When sitting for long periods of time, stand up for 5 minutes of every hour.
• Walk and stand as often as possible within the course of your daily activities.
• Try to stand as erect as possible, lifting head up towards the ceiling.
• Wear soft soled shoes and thick socks to decrease shock on weight bearing joints.
• When lifting, avoid bending from the waist to get objects off the floor or in low places. Bend with your knees instead. Keep your back straight when bending.

ALWAYS CHECK WITH YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM.

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