| Why
Is Exercise Important for Bone Health? |
Bone
health follows the old adage "Use it or lose it".
Stressing bone through activity and exercise encourages
it to increase its calcium content and grow stronger and
more dense.
A sedentary lifestyle has the opposite effect on bones.
Inactivity causes the bone to lose calcium and get weaker. |
 What
Exercises Are Best for Good Bone Health?
Any exercise is good because all exercise causes the
muscles to contract against the bones, which stresses, or
stimulates, them. So-called weightbearing exercises are
the best for bone because both muscles and gravity stress
the bones.
A
few good examples of weightbearing exercises include walking
or hiking, running or jogging, aerobics, household chores
and yard work, racquet sports, basketball, baseball, cross
country and downhill skiing or a ski machine, skating, and
weight training.
What Else Is Necessary to Maintain Good Bone Health?
To be strong, bones also need calcium. Increased calcium
produces increased bone density which increases strength.
Adults need 1,000 to 1,500 milligrams of calcium daily.
Sources of calcium include dairy products (the best source),
green, leafy vegetables, shellfish, sardines, oysters, hazelnuts,
almonds and tofu. Many foods like orange juice, brad and
cereal are fortified with calcium. Calcium may also be added
in pills or liquid supplements. |
| What
Is Estrogen's Role In Bone Formation?
|
| In
women, estrogen helps calcium become absorbed into the bones.
After menopause, as estrogen levels lower, calcium losses
can increase dramatically and supplements may be considered. |
| Is
Too Much Exercise Harmful? |
| Yes.
Young, highly competitive athletes are most commonly guilty
of overexercising by doing too much too fast and not giving
their bones enough time to rest. It is important to start
to exercise gradually and slowly increase the time and intensity
of the workout. |
| Tips
For Beginning An Exercise Program |
| Before
starting an exercise program |
| • |
Check
with your doctor to make sure that there are no medical
problems that may place restrictions on your exercise program, |
| • |
Check
with your orthopaedist to make sure that there are no musculoskeletal
problems that may place restrictions on your exercise program |
| • |
Select
an activity that you like. Experiment with different equipment
and activities until you find one you like and that's suitable
to your lifestyle. Most people stick with an exercise program
that they find enjoyable. |
| For
cardiovascular, or aerobic activities, like walking, biking
or swimming |
| • |
Warm
up for five minutes before activity |
| • |
Start
the activity slowly for first five minutes |
| • |
Increase
your workout gradually from 5 to 20 minutes. |
