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Exercise Is Good For The Bones

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By VICKIE BECK

Tribune correspondent

Published: December 13, 2008

Osteoporosis, a disabling condition characterized by lessened bone mass and density that causes bones to be more brittle, affects 10 million Americans. An additional 34 million people with low bone mass are at high risk for the degenerative disease.

It might seem logical for those people to avoid exercise to protect their bones, but according to the American Osteopathic Association, the opposite is true. The right forms of exercise can protect and even strengthen bones in post-menopausal women, even if osteoporosis is already present.

Experts at the Mayo Clinic say the best exercises for women with osteoporosis emphasize weight-bearing, resistance or strength training and flexibility. A fitness plan that incorporates all three is recommended.

Weight-bearing exercises are those in which the body's weight is supported by the feet and legs. Recommended weight-bearing activities include walking, dancing, gardening and climbing stairs; avoid high-impact choices such as running, jogging or jumping, which can add stress to the spine and cause fractures.
Resistance exercises involve working against the weight of another object. Exercises for those with osteoporosis include using free weights, weight machines or therapeutic tubing material or aquatic routines. Exercises that can safely increase flexibility include stretching, tai chi and yoga.

Although exercise is important to improve and prevent osteoporosis, doctors often caution women to avoid exercises and activities that require bending or twisting at the waist, which can cause additional risk of fracture - especially if osteoporosis is already present. Examples of these are sit-ups, rowing, bowling and golf.

Web sites that provide instructions for safe exercises include the Centers for Disease Control ( www.cdc.gov/nccdphp/dnpa/physical/growing _stronger/) and the National Institute on Aging ( www.niapublications.org/exercisebook/chapter4_strn...).

In addition to adopting an appropriate exercise program, other lifestyle changes to prevent or reduce the effects of osteoporosis include quitting smoking, reducing consumption of carbonated beverages, improving posture and making sure to get the recommended amounts of calcium and vitamin D. Doctors also recommend a bone density test for women older than 50.

As life spans increase, bones are required to last longer, and it's important to give them as much help as possible.

We have our maximum bone strength around age 30. Everyone's bone density decreases with age and activity, and for women, bone loss is most rapid right after menopause. We can't stop the aging process, but we can make a determined effort to stay as active as possible.

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