Are You Giving Your Bones A Work-out?

According to the National Institute of Arthritis (NIH) we need to work out our bones in order to stave off bone density loss.  Woman in particular need to be doing this!
“Like muscle, bone is living tissue that responds to exercise by becoming stronger. Young women and men who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life. After that time, we can begin to lose bone. Women and men older than age 20 can help prevent bone loss with regular exercise. Exercising allows us to maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis.” (NIH, 2015)

Weight-Bearing Exercises

• Resistance Training
• Yoga
• Walking
• Hiking
• Jogging
• Climbing Stairs
• Tennis
• Dancing

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Non-Weight Bearing Exercises

•       Swimming
•       Bicycling

A cardiovascular workout will not suffice if our objective is to maintain bone density health.  We need to be doing weight bearing exercises.  The NIH advises that exercises such as bike-riding and swimming are not weight bearing in origin, so we need to be looking to exercises that force us to work against gravity in order to work out those bones!

Need more motivation to get those bones in shape?  Here are some more reasons you might want to add weight-bearing exercise to your routine (Padykula, 2012):

1. Increased strength and higher metabolism
2. Improves glucose processing and lowers cholesterol
3. Better brain function (based on a new study conducted in B.C.)
4. Improves overall health and wellness

Resources:

1.Padykula, 2012. http://www.sheknows.com/health-and-wellness/articles/960559/5-reasons-women-should-do-weight-bearing-exercise

2. Exercise for Your Bone Health (Exercise for Your Bone Health) http://www.niams.nih.gov/health_info/bone/Bone_Health/Exercise/default.asp