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| Bone-ified Proof
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| Strong bones are the foundation of fitness and yet many of us fail to realize their importance until trouble strikes — with a sharp crack.
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Each year, one and a half million Americans suffer a fracture related to poor bone density.
Ten million Americans over 50 suffer from osteoporosis and 34 million more are at risk of developing the disease according to the U.S. Surgeon General’s Office in its first ever warning about the state of the nation’s bone health.
“Heredity is very important in the development of strong bones. Also, the influence of physical activity and healthy eating is critical, especially between nine and 14 years of age. Medication such as glucocorticosteroids can be a detriment,” says body composition specialist Dr. Tim Lohman, director of the Center for Physical Activity and Nutrition and professor of physiology at the University of Arizona.
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If genetics put you at greater risk, then it’s essential for you to undertake a program to strengthen and protect bone density and everyone — contrary to popular belief, men are vulnerable too — should take steps to guard against this silent and insidious disease.
Fortunately, bone is living tissue and responds positively to diet, exercise and sensible lifestyle choices.
“Weight-lifting and weight-bearing exercise — running, jumping, hiking, dancing — are important if the exercise delivers enough force. Swimming, biking and walking are not adequate,” says Dr. Lohman, author of The BEST Book: The Best Exercise Program for Osteoporosis Prevention (available at www.cpanarizona.org).
Research suggests bone density increases in proportion to exercise intensity and stress levels. In other words, the more vigorous the exercise and the heavier the weight, the better the result.
“Weight-lifting is the best form of exercise for bone mineral density. In our study we found that those who lifted more weight over a year's time were more effective in increasing bone
mineral density,” says Dr. Lohman, who emphasizes the significance of progressing to heavier weights.
Bred in the Bone:
To build strong bones and reduce your risk for osteoporosis, look to the following:
- Quit smoking. Don’t abuse alcohol. Adhere to a proper diet. If you suffer from an eating disorder you are likely doing permanent harm to your bones.
- Make sure you get sufficient calcium, found in milk, soy, cheese and leafy green vegetables, and vitamin D, which requires sun exposure. Average adult (under 50) daily calcium requirement is 1,000mg with 200mg of vitamin D.
- Watch your weight. Exercise vigorously for at least 30 minutes each day. Make resistance training part of your regular workout regimen. Challenge yourself by increasing weights over time.
- Minor fractures can be symptomatic of a greater problem. Have a bone density test.
- No more elevators. Walking up and down stairs is an excellent form of exercise to help build bone density.
- If you suffer from osteoporosis, exercise is a critical part of treatment and may help to improve bone density and balance, which aids in the prevention of dangerous falls.
- For a free booklet concerning ways to achieve and maintain good bone health, contact the surgeon general’s office at www.surgeongeneral.gov.
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