Exercising for Bone Health

Diet isn’t the only way to improve bone health; exercise is just as important. Take these tips and try these five easy moves for stronger bones.

Some 25 million Americans suffer from osteoporosis, with women four times more likely than men to be afflicted with bone loss. And while we typically think of osteoporosis as a disease affecting older people, bone loss can start taking its toll long before the plain evidence of stooped posture or easily fractured wrists appears. That’s why it’s so important to work on osteoporosis prevention when you’re young or, if you already have it, to start taking steps to reverse the bone loss you’ve suffered.

“Your bones may look solid and rocklike, but they’re not,” says Mirabai Holland, MFA, creator of Skeletal Fitness by Mirabai Holland. “Your bones are alive. They can bend, twist, and stretch.” And because they’re a living part of your body just like muscle tissue, they can grow and be rebuilt.

“Certain weight-bearing exercises can actually stimulate the remodeling process,” says Holland, who points out that our bones are constantly rebuilding, resulting in what amounts to a brand new skeleton every 10 years. Whether you’re looking to prevent future bone loss or are already dealing with osteoporosis, take these tips to help maintain or rebuild your bone mass:

Exercise is essential to bone health but also make sure you’re consuming adequate amounts of vitamins C and D, as well as calcium.
Weight or resistance training exercises offer the surest way to strengthen bones.
Be aware that most osteopathic fractures occur in the spine, thigh, and hip bones and in the forearm at the wrist, so concentrate on strengthening those areas. Here are some easy exercises to get you started:

Even standing is good for you, requiring you to exercise a number of muscles and bones that you don’t use when sitting.
To strengthen your thigh bones, do a standing leg lift instead of lying on the floor, as this works both the leg you lift and the leg on which you stand.
To strengthen bones in the wrist, take a towel and wring it clockwise and then counterclockwise.
To build back muscles, lie on your back and do reverse curls where you bring your knees to your chest.

There are a lot of enjoyable activities that will help you build bone mass if you engage in them regularly, including walking, dancing, low-impact aerobics, stair climbing, and even gardening, as they all work on the bones of your legs, hips, and back.

Also include exercises that increase your flexibility. While flexibility won’t build bone mass, it will help you prevent falls, as will balance exercises.

If you already have osteoporosis, avoid exercises that stretch your back, such as toe touches and abdominal crunches. Also, protect your hips from injuries by avoiding side leg lifts.

Prevention, however, is the best remedy for bone health, says Holland. “Do a lot of weight-bearing exercises when you’re young to build your bank of bone,” she advises. “Do a combination of aerobic, strength, and flexibility exercises.” Remember to talk to your doctor before starting an exercise program, however, particularly if you already have osteoporosis, and consider getting a bone density and fitness assessment test first.

For more exercises designed to prevent and reverse the effects of osteoporosis, check out Holland’s easy exercise videos available on her Web site at www.movingfree.com.

— Deborah R. Huso