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Exercise |
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Our bodies are made to move. When they don't, they grow weak, including our bones. Just as your muscles become stronger and bigger the more you use them, your bones get stronger and denser when you place demands on them through routine exercise. Whenever you engage in physical activity, such as running or hitting a tennis ball, your brain sends chemical messengers to your arm and leg bones telling them to be prepared for that same weight and impact again. If you never put any kind of demand on your bones, your brain won't send these messages and your bones will gradually lose density and mass because they haven't been "told" to stay strong. Bottom line: your bones need more than just calcium to remain strong and healthy; you also have to put them to use on a regular basis. You should consult your doctor before beginning any new exercise program, especially if you feel like you may already have weak bones that could be prone to fractures. To keep your bones strong, you need to participate in two similar kinds of exercise – weight bearing and resistance. Weight bearing exercise is any activity that causes your body to work against gravity, which basically means your feet and legs are having to bear your weight. There are lots of weight bearing exercise you can choose from: walking, jogging, stair climbing, dancing, running, hiking, and yoga – just to name a few! Resistance exercise is similar to weight bearing exercise, except it targets the muscles and bones of the upper body. Resistance exercises include push-ups, pull-ups and weight lifting, either with free weights or weight machines at the gym. You should aim for a total of 30 minutes of weight bearing and resistance exercise each day. And you don't have to do it all at once – you can do three ten-minute exercises throughout the day to get your full 30 minutes. Use hand weights in five-minute intervals, or go for a brisk walk. Be creative with your exercise routine and you'll run less risk of getting bored with it. If you are older and suspect or know you have weak bones or osteoporosis, you should still exercise to help build up your strength. However, talk with your doctor before you begin to find out what kinds of exercises are right for you. Click below to read about related topics.
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