Exercise Keeps Your Bones Strong

Increasing or maintaining bone density is important as we age. In the United States alone, 10 million people are diagnosed with osteoporosis and 44 million have low bone density, putting them at a major increased risk for osteoporosis. This low bone density stage is often referred to as osteopenia.

» Weak bones break
Most people over 50 and women are more likely to have bone issues. So, it is important to keep our bones strong. Broken bones cause pain, hospital visits, surgeries and can even lead to death in the aging population. Falls are the leading cause of injuries in older adults. Since there are no warning signs for weakening bones, the best way to check is through a bone density test, set up with your physician.

Although there are medications to help gain and maintain bone density, they can have side effects that make them difficult or impossible to take. As a long-time trainer, I have personally seen the benefits of exercise on bone density.

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» Exercises that strengthen
One might wonder how exercise makes bones stronger. The force of muscles pulling against bones stimulates the bone-building process. Weight-bearing exercises are key in the formation of bone tissue. Weight bearing does not necessarily mean lifting weights, although lifting is an effective way to build muscle and aide in maintaining strong bones. There are many other exercises one can do.

Weight-bearing exercises such as walking, hiking, dancing, jogging, tennis, push-ups, even gardening can cause bone tissue to form, making bones stronger. It is important to do a variety of weight-bearing exercises at least two to three times a week. Some exercises such as biking and swimming have less of an impact on strengthening bones. Remember weight bearing for bones, even if just your own body weight.

As we age, we need strong bones to keep us active and pain free. So, find a weight- bearing exercise routine that works for you and your body.