Exercises For Bone Health
Here’s a look at some of the best exercises to maintain healthy bones, and tips on how to get started on a program and keep it going. Be aware that you should consult your doctor before you begin any exercise program, especially if you have heart disease, asthma or any other medical conditions, to determine your safe exercise level.
The type of exercise done must put some stress on the bones, which will force them to absorb calcium in the body. This means weight-bearing or resistance exercises.
Weight-bearing exercises
A highly recommended weight-bearing exercise is walking. It requires no special gym membership or equipment other than a comfortable and supportive pair of shoes.
Most of us do some walking every day, but to be effective in preventing osteoporosis, the walking should be both sustained and, when possible, brisk.
Sustained walking means walking for a 15-minute interval or more, preferably 3 days a week or more. Brisk means that the exercise makes you slightly out of breath. You’ll be puffing a bit due to the effort.
Those new to an exercise program may have difficulty sustaining a 15-minute walk. If so, start with less time. Even a five-minute walk is better than none, and you can increase time as your body gains strength. Similarly, start slowly at building speed as your muscles and endurance strengthen.
For those who are unable to walk outdoors due to balance or other problems, treadmills with handles or a stationary bike is a good alternative. Set the resistance low at first and go for a short period of time, increasing both resistance and time as fitness allows.
One added bonus of weight bearing exercise is its benefit to cardiac health.
Resistance exercises
Resistance exercise (sometimes called strength training) is done with weights – either barbells or machines. Though gyms, with their specialized equipment and a staff instructed in how to use them, are ideal, you also can use weights at home, such a pair of barbells, ankle weights, even water- or sand-filled milk jugs. You should aim for a weight that allows you to do 10 to15 repetitions before your muscles begin to tire.
With resistance training, it’s especially important to add weight gradually and to do the exercises slowly to avoid injury. If you have some signs of osteoporosis, you should also avoid high impact aerobics or rowing machines as either may put too much pressure on bones, leading to fractures.
Ask your doctor or clinic for a brochure describing the best exercises for your body. You also may want to consult with a physical therapist before beginning any type of weight training for detailed instructions on how to do them properly.
Exercise safety tips
• First and foremost, don’t overdo it at the beginning. Start slowly.
• If you are doing resistance exercises, try starting with every third day. This will allow your muscles time to repair between workouts.
• Stiffness in the morning following a workout is natural, lasting pain is not. If your joints are swollen or if you are limping, skip the program for a day or two to allow your muscles and joints to heal. If the pain is severe, call your doctor.
• Cold is the recommended treatment for muscle pain due to exercise. If you’re sore right after a workout, apply ice for 10 to 15 minutes or run cold water over the injury.
Ideas to keep you going
• If you are walking outdoors, vary your route.
• If you use a stationary bike, park it in front of the TV. Catch the morning news while you cycle. If you have a TV that has a headphone jack, invest in a pair. Headphones make it easier to hear over the sound of the bike. And if you’re interested in a TV program rather than watching how many minutes you’ve been on the bike or treadmill, you’ll keep at it longer.
• Vary your routine. Walk one day, do the treadmill the next.
• Enlist a friend or spouse to work out with you. Walking is easier when you take someone else along. Also, if you have any health conditions, it’s better to have a buddy along in case there is a problem. And taking a friend for a walk will benefit both of you.
