Recent studies have shown that the risk of osteoporosis is lower for people who are active, and especially those who do load-bearing, or weight-bearing activities at least three times a week.How can exercise prevent osteoporosis? Muscle pulling on bone builds bone, so weight-bearing exercise builds denser, stronger bones. The more bone mass you build before age 25 or 30, the better off you will be during the years of gradual bone loss. Exercise can also help you maintain bone density later in life.
The best exercises for building bone are weight- or load-bearing exercises. These include weight-lifting, jogging, hiking, stair-climbing, step aerobics, dancing, racquet sports, and other activities that require your muscles to work against gravity. Swimming and simply walking, although good for cardiovascular fitness, are not the best exercises for building bone. Thirty minutes of weight-bearing exercise daily benefits not only your bones, but improves heart health, muscle strength, coordination, and balance. Those 30 minutes don't need to be done all at once; it's just as good for you to do 10 minutes at a time.
If you already have osteoporosis, you might wonder whether you should exercise at all. The answer for most people is YES. You should speak to your doctor to learn what types of exercises you can safely do to preserve bone and to strengthen your back and hips. Keep in mind, however, that exercise alone can't prevent or cure osteoporosis.
Put LIVE into action!
L - Load or weight-bearing exercises make a difference to your bones
I - Intensity builds stronger bones.
V - Vary the types of exercise and your routine to keep interested.
E - Enjoy your exercises. Make exercise fun so you will continue into the future!
and Bone Density
The University of Arizona College of Public Health / The University of Arizona Cooperative Extension / The University of Arizona College of Agriculture & Life Sciences / Maricopa Co. Cooperative Extension Family & Consumer Sciences / The University of Arizona Dept of Nutritional Sciences /Arizona Osteoporosis Coalition
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