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This is the second post in a series related to aging and it is about osteoporosis avoidance. Certainly aging and hormonal changes affect women particularly when it comes to bone density, but there are things that you can do to help the situation. According to the American Council On Exercise (ACE), current research links crash diets and sedentary lifestyles with the loss of bone density. The good news is that weight-bearing exercise improves bone density. Walking for 30 minutes, several times a week has demonstrated measurable gains. Running is even better. This is because the weight of your body is acting as a load for lower body muscles and bones to deal with. Muscle action is the key to understanding how this works. When muscles contract they pull on tendons attached to the bone. This in turn signals the bone to “be strong†at that location. The harder the tendons pull the stronger bones get over time. The body adapts to its environment, so if the body thinks it needs more bone then that is what it makes. Since load bearing is the key, neither walking nor running will do much for the upper body bones. Weight training is good because it can be targeted to specific muscles and associated bones. It can be load bearing for the upper body. A combination of walking or running with weight training is the best approach. Bone has one attribute in common with muscle, use it or lose it. Comments |
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