Exercise for Bone Health
by Jennifer Bunn, RNAnyone entering into middle age and beyond is at higher risk of developing osteoporosis, a condition in which bones become fragile and are more prone to breaking. People who have osteoporosis may sustain fractures of their spine, hips and wrists with very little provocation. Both men and women can develop osteoporosis, but the condition occurs more commonly in women who are in perimenopause or menopause and beyond, due to declining estrogen levels.
Although some risk factors can’t be changed (i.e. age, sex, heredity, race), there are some risks for developing osteoporosis that can be modified, such as:
- Smoking
- Diet
- Exercise
- Alcohol intake
Exercise can be a powerful tool in the prevention of osteoporosis. Specifically, exercise which involves weight bearing, or impact loading exercises, act on the bones by stressing bones, forcing them to remodel and strengthen themselves. Examples of weight bearing exercises include walking, aerobics, jogging, lifting weights, skiing and even yoga.
Incorporating regular impact loading exercise into your daily routine, as well as ensuring a healthy diet high in calcium, vitamin D and other minerals important to bone health, can help you avoid the development of osteoporosis.
Source: Osteoporosis (MedicineNet)
