How Exercise Can Strengthen Your Bones
One in three women develops osteoporosis, caused by a gradual loss of bone mineral, which leaves the skeleton fragile and porous. However, you can improve bone mineral density (BMD) by doing exercise to stimulate bone formation, according to Dr. Joan Bassey and Susie Dinan, advisors to the Osteoporosis Society.
Here are their tips:
Endurance activities such as swimming and cycling are excellent forms of exercise, but do not make your bones stronger. Activities that provide a short sharp increase in what is known as ‘skeletal loading’ are much more effective as this extra pressure on your skeleton triggers an increase in the production of bone mineral.
Effective bone loading depends on the force of gravity acting on your body, as well as the pull on the muscles on your bones as you exercise. Dynamic resistance exercises such as weight training, done three times per week are a great way to achieve this. The key areas to strengthen are those most at risk of fracture, the hips, wrists and spine.
Category: Fitness Advice
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