To maintain bone strength we need to move muscles and bones against gravity. When you do weight-bearing exercise your bone adapts to the impact of the weight by building more cells and becoming stronger. Osteoporosis is a bone-thinning disease that is largely preventable with weight-bearing exercise and good health habits, such as a nourishing diet including fresh vegetables and adequate protein. Preventing osteoporosis is important because the disease is a main cause of fractures in older age for women and some men. Bone-building exercises include:

· Walking, jogging and hiking

· Yard work, including pushing a lawn mower and brisk gardening

· Sports such as soccer, baseball and basketball

· Dancing, aerobics, and stair climbing

· Tennis and racquetball

· Skiing, skating and bowling

· Karate and other vigorous martial arts

· Weight training

Exercising 30 minutes a day, three to four days a week is recommended. The benefits will last as long as you continue to exercise. Even if you can’t find time for 30 minutes at one time, three 10 minute segments give you the same benefits. And you don’t have to walk outside if the weather is bad or you feel unsafe. You can walk at a mall or even move around your living room.

To build bone in all parts of the body, you have to work all the parts. For example, if walking is your main exercise, you won’t be building bone in your upper body. But if you want to add weight-bearing to your upper body, you don’t have to lift huge barbells. Lifting 1-2 pound weights works just fine. Or you can carry weights or wear wrist weights while you are walking.

Be sure to check with your physician before beginning a new exercise or weight-lifting program. He or she may want you to begin gradually. You may also wish to have a bone density test to find out if you already have bone loss. If you want to begin lifting weights, an instructor or personal trainer can advise you on lifting in a way that will minimize injury.

Walking, jogging, racket sports, and aerobics all require well-fitting, supportive shoes. Be sure to replace shoes when they wear out.

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