Bone loss is a drastic, debilitating effect of aging. Reduce the rate at which you lose your bone mass and preserve your bone mass by participating in weight-bearing exercises--walking, running, jumping and resistance training. According to the American College of Sports Medicine, after the age of 40, you lose .5 percent of your bone mass each year, regardless of your ethnicity or sex.
Exercises During the Childhood Years
High-intensity, weight-bearing exercises during the pre-adolescent and adolescent years have long-term benefits in building bone mass for the later years. The American College of Sports Medicine recommends high-impact activities such as plyometrics, sports that involve jumping and running, and moderate-resistance training. Do these types of exercises at least three times per week for 20 to 40 minutes so you have an optimal amount of bone mass going in to the adult years.
Walking with Bursts of Jogging
A walk-and-run workout is a weight-bearing, moderately to vigorously intense endurance type of exercise. Walking by itself will not preserve your bone mass because it is not a high-impact activity. Build your endurance by walking for five minutes then jogging for 30 seconds. Start with a 20-minute session, gradually increasing the length of your jogs and your total walk/run session. Do this around your neighborhood or on a treadmill for 30 to 60 minutes, three to five times per week.
Group Fitness Classes
Sports conditioning group classes or boot-camp classes include jumping or plyometric type activities. Plyometric exercises are exercises in which your muscles quickly stretch then quickly contract. According to a 2009 article by Angela Fern, published by the American College of Sports Medicine, group fitness classes help older adults make a social connection and reduce risks of depression.
Weight Training
Weight training with machines, dumbbells and barbells enable you to gradually increase the amount of weight you are lifting. Weight training during the adult years maintains your bone mass, especially if you use progressively heavier weights where you can only complete 10 to 15 reps per set. Include an exercise for your chest, back, abs, legs, shoulders and arms. Incorporate a full-body or split-body workout out two to three days per week. Start with machine weights to build your strength and improve your weight training skills. Then, use free weights to help strengthen the small stabilizing muscles of your joints, decreasing your risks of falls. For example, do a full-body workout with dumbbells and barbells, including barbell bench presses, one-arm dumbbell rows, squats, lunges, seated dumbbell shoulder presses, standing biceps curls, standing triceps extensions and weighted crunches on a decline bench. Complete four sets per exercise.
References
- American College of Sports Medicine: Physical Activity and Bone Health
- "ACSM's Health & Fitness Journal"; Benefits of Physical Activity in Older Adults; Angela Fern; Sept./Oct. 2009
- "Personal Trainer Manual"; American Council on Exercise; 1997
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