Preventing Osteoporosis: Staying Active
Certain factors can speed up bone loss or decrease bone growth. For example, a lack of activity makes bones lose their strength. Exercise plays a big part in maintaining bone mass no matter what your age. The amount and type of activity you do also play a part in keeping your bones strong. Weight-bearing and resistance exercises, such as walking, aerobic dancing, and bicycling, are just a few of the activities that are good for your bones.
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| Resistance exercises, such as weight training, help maintain bones by strengthening the muscles around them. Swimming is also a good choice. |
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| Weight-bearing exercises, such as walking briskly for 30 minutes or more a day, are a great way to maintain bone mass. Try aerobic dancing, too. |
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| Vary your activities so you exercise all parts of your body. Try tennis, bicycling, or hiking. |
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Publication Source:
Borer KT, Sports Medicine (Auckland, N.Z.), 35(9), Physical activity in the prevention and amelioration of osteoporosis in women : interaction of mechanical, hormonal and dietary factors, 2005, pp 779-830
Publication Source:
Rakel D, Integrative Medicine, 2nd ed., Integrative approach to prevention: Lifestyle and bone health, 2007, pp 622-623
Online Source:
American College of Sports Medicine
http://www.acsm.org/publications/newsreleases2004/osteo110804.htm
Online Medical Reviewer:
Bhattacharyya, Tim MD
Date Last Reviewed:
1/15/2007
Date Last Modified:
5/3/2004