Maintain Good Bone Health Using Weight Bearing Exercise

Good bone health is something that’s easily pushed aside since we do not physically see the health of our bones.  Just because we cannot see a deterioration taking place, does not mean it isn’t happening.

Learn what causes osteoporosis and why it’s important to take care of your bones while they are still in good health.  Keep your bones healthy and strong using the following tips from our experts!

Bone Builder Tips to Defeat Osteoporosis

Osteoporosis is a major health threat for 44 million Americans every year. 1 out of 2 women and 1 out of 8 men will get oestoporosis. ½ of all women over age 50 don’t even know they have low bone mass. Osteoporosis puts people at a higher risk for painful fractures and decreasing your ability to lead a functional life. Osteoporosis isn’t picky either – it has lots of bones to choose from. You have 206 bones in your body. So what do you think all these bones do? They aren’t just holding you up – bones are storing materials.

Think of your bones like a savings account. Bones have a storage vault – 95% of the body’s calcium is stored in your bones. You see- your body absolutely NEEDS calcium to survive. Calcium is even more important for nerve conduction, muscle contraction, and blood clotting. Calcium actually helps your heart contract – which is a muscle. So given a choice between making your heart beat or thinning your bones, your body will withdraw from the bone account leaving your savings weak , thin and frail. And that’s how you get Osetoporosis.

You survive, but may be bound to a wheel chair and/or suffer a debilitating fracture. Osteoporosis is the most common cause of hip fractures, a tragedy that I am called upon to treat regularly. Hip fractures are painful and can result in permanent loss of independence and even death. Preventative action should be taken now!

Weight Bearing and resistance exercises play an important role in Osteoporosis prevention and treatment.

Suzanne Andrews, Star of Functional Fitness with Suzanne Andrews on PBS TV and Functional Fitness with Suzanne Andrews Bone Builder DVD, Healthwise Exercise

Weight Bearing Exercises

The best thing any woman can do for her bone health is to eat well, eat enough, and engage in regular weight bearing exercise (walking, weight training, kettlebells, TRX suspension training, pilates with springs or standing).

Do lots of work in standing – squats, lunges, single leg work – and work a lot on your postural back, butt, and ab muscles.

There are plenty of abdominal exercises that you can do without flexing your spine. I do not recommend yoga or pilates mat classes for bone density, simply because most beginners in classes will not get enough intense standing work and there is too much forward flexion, possible compression, and rotation of the spine to be dangerous to anyone with a low bone density. In private training or in an osteoporosis specific class, Yoga and Pilates mat can be fine.

Calcium supplementation is a good idea, but needs to be balanced with Magnesium and Vitamin D for proper absorption.

Lynda Lippin, Pilates and Fitness Trainer, Lynda Lippin Fitness Sanity

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