Whether you've broken a bone, been diagnosed with osteoporosis or just want to maintain healthy bones, following an exercise routine will encourage strong, healthy bones. Applying pressure on the muscles and bones with load-bearing exercises stimulates bone growth and a strong bone matrix. A sedentary lifestyle, however, leads to decreased bone density. Consult your physician before starting any exercise regimen.
Resistance Exercises
Improve your flexibility and bone strength by performing resistance exercises everyday. Choose the time period that works best for you, such as first thing in the morning or before bed. Resistance exercises include stretching, lifting dumbbells, balance exercises and using elastic bands. You can also complete these exercises as warm-ups before doing low or high-impact, weight-bearing exercise. If you have a career that requires a lot of sitting, perform leg and arm stretches throughout the day and walk during breaks.
High-Impact, Weight Bearing Exercise
Choose three days each week that are easy to remember such as Monday, Wednesday and Friday, and complete 30 to 60 minutes of high-impact, weight-bearing exercises on those days. The amount of time spent on these exercises should be discussed with your medical care team who will consider a number of factors, such as your age, weight and any medical conditions you may have including osteoporosis, diabetes or heart disease. High-impact exercises include jogging, step aerobics, dancing, racquet sports, biking and high-impact aerobics.
Low-Impact, Weight Bearing Exercise
If you are unable to perform high-impact exercises, you can try low-impact, weight-bearing exercises at least three times a week for a total of 30 to 40 minutes each session. Low impact exercises include power walking, swimming and low-impact aerobics. Elliptical machines and tread mills allow you to control the intensity of your work out. Allow your body to cool down by gradually reducing your exercise intensity to a slow, steady walk. Keep in mind that if you're experiencing prolonged pain after exercising, listen to your body and consult your physician.
Healthy Diet
A healthy diet will complement an active lifestyle and help keep bones strong. Remember to stay hydrated throughout the day especially during exercise. Eat at least four to six servings of fresh fruits and vegetables everyday. Drink water and unsweetened tea instead of carbonated beverages. Choose lean meats, poultry and omega-rich fish such as salmon. Purchase whole grain breads, cereals, rice and pasta. Eat calcium-rich foods, some of which include milk, black beans, navy beans, Swiss cheese, mozzarella cheese, fortified high-fiber cereals and yogurt.
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