Exercising for Bone Health!

Q - “I use exercise as a way to keep the cardiovascular and muscular systems healthy, but is there anything I can do to keep my bones strong and healthy?” 

Yes, just keep doing what you’re doing!

If you are already exercising and eating well, keep doing what your doing!  I am sure you are feeling the increased energy, strength and confidence that this life of wellness provides, but if not, no big deal, lets get started now!

It is unfortunate but true that one will not feel the consequences of inactivity and poor diet until it is too late, especially in the bones.  People will normally find out that they have low bone density after a fall or after recieving a bone density screening exam later in life when it is almost too late, ALMOST!  It is essential to incorporate a regular exercise program and healthy diet into one’s lifestyle as soon as possible to increase both muscle and bone strength.  The combination of decreased muscular strength, endurance and bone density in the elderly can result in serious health complications, so let’s do what we can do avoid it.

A diet high in lean proteins, complex carbohydrates and healthy fats is an essential component of living a life of wellness.  The lean proteins will help to build, maintain and repair muscle tissue.  Complex carbohydrates such as fresh fruits and vegetables, whole grains and many others will produce the prolonged energy level needed to get though a long day of work (and then the 30-60 minute workout to build muscle and bone strength after. Wink Wink!) Healthy fats such as nuts, olive oil and avocados will help to lower the bad (LDL) cholesterol and increase good (HDL) cholesterol which aid in the protection of vital organs and distribution essential vitamins and nutrients throughout the body.  Although all of these foods are healthy, portion size still needs to be watched because some (especially the healthy fats) are very high in calories. 

 Putting an excess load on the bones during both cardiovascular and resistance exercise help to increase muscular and bone strength and aid in the fight against osteoporosis.  Although resistance training is highly recommended to increase and maintain bone health, brisk walking can put enough stress on the bones to promote calcium productivity, increase bone density and overall function.  In addition to increasing the density and longevity of bone tissue, muscular strength and size  is also essential.  Specific movements of the lower extremity and core are recommended to those concerned with losing their balance, falling, breaking bones and suffering the complications that follow.  Consult with a fitness professional or health care provider to learn specific movements that will help based on your current fitness level.

Although it is thought that hip fractures in the elderly are the results of falls, in some cases it is actually the opposite.  Many times the neck of the femur becomes so brittle that it breaks and initiates the fall.  This does not always occur during strenuous activity.  Walking or simply going up a flight of stairs in many cases can be enough force to cause this, so let’s do what we can now to avoid it from happening to us or a loved one in the future.

 As usual, always consult with your physician prior to beginning a regular exercise program.  Most doctors will recommend 30 minutes of light to moderate intensity exercise four to six times per week.  My recommendation is 30-45 minutes of resistance training three time per week, with at least one day between each session and 30 minutes of light to moderate cardiovascular exercise five to seven times per week to improve overall health, not just bone.

Once again, any questions regarding exercise, which does include “I am absolutely clueless on what I should do, can you help? are highly recommended, I would love to help. 

Be well,

GEN4