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Health 52
Info Tip: Strong Bones & Exercise
Maintaining strong bones is vitally
important, especially for women, to prevent osteoporosis in later years.
Contrary to popular belief, osteoporosis is not an old woman's disease. In
reality, it is a process that begins relatively early in life but does not
manifest itself until later in life, according to the chief science officer
at the American Council on Exercise (ACA).
A balanced diet, high in fiber and calcium and low in fat, plus
"bone-loading" exercises provide the best combination for good bone health.
Bone-loading means you apply weight to the bones.
Walking and running are examples that use your body's natural weight. ACE
points to three weight bearing exercises that are especially beneficial for
strong bones. These are squats and side lunges for your hips and knees, and
seated rows, a standard gym exercise using pulleys or free weights, to
strengthen the muscles and bones from your hip flexors up into the
shoulders.
No matter what your age, taking care of your bones now will help you stay
strong enough to carry you through a lifetime of activity.
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