Exercise to Build Strong Bones

Exercising to build strong bones
Exercising on a regular basis can help build your bones, but the kind of exercise you choose is what makes a difference. There are basically two kinds of exercise - aerobic and weight-bearing.
Some aerobic exercises, like swimming and bicycling outdoors or on a stationary bike, are certainly good for you, but they don't do much for your bones. The ones that help build and strengthen bone are the weight-bearing kind. Weight-bearing exercises, some of which can be aerobic, are those that force you to put weight, and therefore stress, on your muscles and bones.
Weight-lifting, walking, hiking, and step aerobic classes are all activities that require your muscles to work against gravity. For weights you can even use soup cans and water bottles. See the list below for more good examples of this kind of exercise.
Weight-bearing exercises that may be right for you:
gardening
stair climbing
chair exercises
tennis
walking
weight lifting
aerobics
dancing
Ideally, you should do some kind of weight-bearing exercise on a regular basis. In addition, weight-bearing exercise stimulates the formation of new bone.
Exercise strengthens the muscles that pull or tug on bones, an action that keeps bones strong.
Exercise improves balance, strength, and coordination, which reduces the risk of falling and breaking a bone.
Talk to your doctor about the best weight-bearing exercise for you
In general, exercise is a good thing. However, if you already have osteoporosis, or if you have any other medical conditions, some activities may not be good choices for you. Have a discussion with your doctor or other healthcare provider about the exercises and activities that would be best for you, especially before starting any new exercise programme.
When you start any new programme, start slowly and build gradually. If you develop any pain, check with your doctor or other health care provider immediately.
Exercise to prevent falls
Exercise counts in fall prevention. You've probably heard about the benefits of exercise. It helps make your bones stronger, improves your overall health, and can even brighten your outlook.
But did you know that exercise might reduce your risk of falling by improving your balance, muscle strength and coordination? It may even help you avoid a serious injury if you do fall.
Tips for developing an individualised exercise programme
1. Talk to your healthcare provider before you start. While the right exercise programme offers great benefits, the wrong exercises can lead to injury or serious illness. Discuss your exercise plan with your healthcare provider and keep in mind these special precautions:
Anyone aged over 40 should have a thorough medical exam before beginning an exercise programme.
If a woman has a significant amount of bone loss, some exercises may actually increase her risk of fracture. For example, sit-ups and toe touches increase the risk of fracture in women with osteoporosis of the spine.
A woman at high risk for heart disease may need a stress test before starting an exercise programme.
2. Develop a programme that is right for you. Depending on your needs and current health status, here are some exercises that your healthcare provider may suggest, to reduce your risk of falling and improve your overall health:
Strength training (lifting small weights or exercising with elastic bands): this improves balance, increases muscle strength, and makes bones stronger. A weight can be something as simple as a can of soup or a water bottle.
Stretching: this improves flexibility, makes it easier to move, and lowers the risk of injury.
Tai chi (a popular exercise using gentle, slow movements to relax muscles): this improves balance, flexibility, and state of mind.
Weight-bearing, low-impact aerobic exercises such as walking, dancing, and climbing stairs: these increase muscle strength and co-ordination, improve balance, and make bones stronger, without putting too much stress on joints and muscles.
Consider one of the most natural forms of exercise - walking. This is an easy, effective way to strengthen muscles, increase bone strength, and improve overall health. Here are some tips for starting a programme:a. Start out slowly - try walking four times a week for 10-20 minutes.b. Choose a time of day when it is not too warm and you have not just eaten.c. Pay attention to any pain, shortness of breath, or nausea that occurs during the walk, and stop if any of these symptoms occur. Discuss any symptoms with your healthcare provider before exercising again.d. Increase the workout gradually: 1/4 mile (0.4km) each day the first two weeks, 1/2 mile (0.8km) each day the third week, 3/4 mile (1.2km) the fourth week, and one mile (1.6km) by the fifth week.e. Wear comfortable shoes that fit properly.f. Wear cotton or wool socks to absorb perspiration.
3. The key to a successful exercise programme is to stick with it! Exercise works only if you keep at it. Once you stop your exercise routine, the benefits lessen after two weeks, and disappear completely after a few months. Here are some suggestions to help you stick with your programme:
Choose an exercise that is not too difficult, time-consuming, or boring.
If possible, exercise with a friend or as part of a group.
Be realistic about what you can do.
Make exercise a regular part of your daily routine.
4. Where to learn more about exercise programmes: If you are just beginning to exercise or haven't exercised in a long time, an exercise class is a good idea. A trained instructor helps ensure that you are doing your exercises the right way.
Depending on your special needs, your healthcare provider may recommend a specific programme or suggest that you consult a physical therapist to develop your own programme.
Other sources of information include the following:
Community-based exercise programmes may be available for seniors. Check your phone directory for senior centres.
Parks and recreation departments, local YMCAs, Sport and Recreation NZ (SPARC) or your local Age Concern branch.
Some exercise videos offer routines designed for seniors, including walking, tai chi, aerobics, and special programmes for people with chronic medical conditions. Visit your local video store or library.
Original material supplied by LivingWith, edited by everybody