Bones are alive like other tissues in your body. Similar to muscle, bones can get stronger through exercise. Bone density and strength is usually measured by bone mass. We usually have our highest bone mass in our 30’s. Going into our 40’s most of us experience a reduction in bone mass that continues throughout the rest of our life.
Many elderly people experience falls which can result in fractures. Exercising regularly provides the benefits of more energy, strength, and better balance which is a great prophylactic for fractures resulting from a fall. Part of a healthy bone routine is having a diet rich in calcium and vitamin D. Here are some foods that you want to consider adopting in your diet to strengthen your bones:
So How Do We Exercise Our Bones?
The best exercise is the types of exercise that we might do every day. The goal is to bear weight. This might include such things as walking, climbing stairs, and dancing, But if you were thinking of exercising your bones by swimming or cycling, you will get a great workout, but not for your bones. They are not weighted bearing exercises. The goal is 20 to 30 minutes per day. The nice part of bone exercise is that we don’t need a gym or any special equipment. It can be as simple as walking to the store instead of driving.
Consult Your Doctor!
To stay fit after forty, it is important that you speak with your doctor before you start any exercise program. This is also true if you have any health problems, are taking medication or under the care of a doctor for any condition.
Stop exercising if you have any chest pain or discomfort, and see your doctor before your next exercise session.
Osteoporosis
If you have osteoporosis, confirm with your doctor which activities you can do before starting any. If you have low bone mass, doctors recommend that you not engage in exercises or activities that flexing, bending, or twisting of the spine. It is also recommended that you avoid any exercise where your bones could be exposed to high impact or a fall, such as running. Protection from falls and fractures is the key to health if you have osteoporosis.
Irina Marchenkova
Certified Trainer/Co-Producer Fit at Forty Plus Club