1. Begin Regular Exercise as a Child
Research shows that bone growth is most excessive in children, tapering off at about age 18 or 20. In addition to a calcium-rich diet, weight-bearing exercise is a major element in creating and maintaining bone health in young children. Placing moderate stress on bones and joints actually keeps them strong and functional. Activities that entail running, jumping or skipping should be encouraged. Children who make exercise a routine are likely to persist in it and may avoid bone loss in later life.
2. Walk for Health
Children, women and men of any age can make walking a part of everyday life or a specialized workout. Walking is amenable to most body types and conditions. As with other exercise, doctors recommend 45-minute sessions at least three times per week to keep bones and muscles healthy and prevent osteoporosis in the long run.
Add walking to your life by making conscious choices. Walk instead of driving to nearby destinations, even if you can only do so a portion of the time. Climb stairs rather than take elevators or escalators. Walk around the block when you need a break from work or chores. You can start a walking group in your neighborhood to keep things interesting and to stay motivated.
3. Play High-Impact Sports
If you're more into solo or group sports, choose high-impact activities, if your overall condition will allow it. Some choices are skiing, golf, bowling, baseball, tennis and other racquet sports. Soccer and basketball will work both your upper and lower body. Engaging in these fun forms of exercise helps to prevent bone fractures down the road.
4. Incorporate Strength Training
If you choose to walk, dance or jog, add strength training that works your upper body to your regimen. Using weight machines in the gym or dumbbells at home will keep bones in the upper spine and extremities strong and flexible. Similar results can be achieved using rubber resistance bands. Some of these work by fixing one end to a stationary object and pulling the other end by hand in various patterns to fortify the arm, back and shoulder bones and muscles. These exercise habits can play a large part in avoiding osteoporosis during your lifetime.
