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Exercise For Strong Bones

Under Family Category: Family Health

You might think that weight-bearing activities like running and jumping might weaken bones through wear and tear. As it turns out, the opposite is true. Not only is exercise helpful in building bones but it prevents bone breakdown too. Achieving peak bone mass (the earlier the better) is the best defense we have against developing osteoporosis. Here are some helpful hints to get you thinking more about physical activity and healthy bones:

1. Don’t sit down, move around!
Weight-bearing activities such as weight training, walking, running, aerobic dancing, tennis, and gymnastics all help to strengthen bones. Even stretching helps build a strong skeleton because the muscles stress the bone by pulling on them. Research shows that even an hour of physical activity a week can increase bone mass. If you’re a beginner, start small with a brisk walk, jog, or bike around the block and gradually increase the amount of time or number of days that you engage in physical activity.

2. Make exercise a family affair.
Creating healthful habits early on is key to developing and maintaining good health throughout our lives. Whether encouraging children to become involved in organized sports or leading family walks, parents are instrumental in making family fitness a priority and showing children that it can be above all-FUN!

3. Mix it up to keep moving.
The more you move, the happier your bones will be. Bring a friend along or get a pedometer to record your steps when walking or running. Some experts suggest taking 10,000 steps per day for good health. Plan different activities the week before and mix up your routine to make it more interesting. (Warning: Weight is likely to decrease, stress and tension may lessen, and individual may experience periods of elation when exposed to regular exercise).

4. Don’t stop because of your age.
Research indicates that exercise during the later years, along with adequate calcium and vitamin D intake, helps slow the decline in bone mass. It also contributes to strength and increased muscle mass as well as improves coordination, which may help prevent falls or accidents that could lead to fractures. Seek out a weight-lifting group, fitness class, or walk with a friend.

5. Don’t start smoking or try to quit if you already smoke.
Research shows that cigarette smoking can have a negative effect on achieving optimal bone mass. This is just one more reason to never start smoking in the first place and to quit if you already smoke.

6. Get a bone scan test.
If you are in your 30’s or 40’s and think you are at risk for developing weakened bones, ask your doctor for a bone scan, if he or she hasn’t already suggested it. This applies to both men and women. Quick and painless, a scan will let you and your doctor know what shape your bones are in right now, giving you more time to make improvements, should any be necessary.

You can still exercise and improve the strength of your bones if you have already been diagnosed with osteoporosis. Physical activity is important for individuals with osteoporosis, but the purpose should be to improve flexibility. Excessive or sudden strain on the bones should be avoided. If your doctor has already prescribed osteoporosis medications, take them regularly.

Exercise For Strong Bones was posted and filed under Family Health family category. You can follow any responses to this entry when people search for through the feed. You can leave a response.

2 people have left comments

[…] 2. Vitamin D plays a crucial role in helping our bodies move the calcium from food into our bones. 3. Exercise because, by putting a load or force on our bones, they think they are under stress and respond by becoming denser and stronger. We all need to do weight-bearing exercises such as walking, and children should be playing sport. “We all need to do some sort of physical activity all our lives,” says endocrinologist Dr Papalia. […]

Healthy Bones · Family, Children and Parenting wrote on September 22, 2007 - 1:52 am | Visit Link

[…] WordPress family environment (1)Questions to ask from your mot (1)milk contain Vitamin D (1)How to make your bones strong (1)funny questions to ask your fa (1)Bones in Children (1)can you eat the bones in sardi (1)Foods that help to build stron (1)why do we need strong bones (1)mother picture questioning doc (1)questions to ask your mother (1)good questions to ask a mom (1) « Things To Consider About Children Education […]

Bony Matters · Family, Children and Parenting wrote on November 25, 2007 - 9:44 am | Visit Link

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