The most significant health risk for anyone with low bone density is the risk
of a fracture. Falling is a common cause of fractures, so exercises that
improve balance should top the list. Balance or yoga classes are available
at many community fitness centers as a ready-made solution
to decreasing risks of a spill.
weights can be part of any exercise bearing strength is see how long we that naturally build bone density in the
program, it is weight- can stand to stand. If we are looking hips and spine.
bearing exercise for a chair by the 20-minute mark, How we walk also can signal prob-
that delivers our muscle mass is insufficient to lems that may be contributing to bone
healthier bones. hold up our body. Improve gradu- loss. Tight calf muscles, for example,
Using ally by decreasing sitting time by 10 change how a person’s heels strike the
weights can percent to start. ground while walking; this decreases
mean any type For those who watch televi- the vibrations moving up the leg, meant
of resistance sion two hours at a to keep the bones of the hip joints and
exercise— stretch, try getting femurs strong.
from weight up during com-
machines, mercials and
Design a truly
circuit equip- standing on one
well-balanced program.
ment and hand- leg at a time.
held weights to body The most significant health risk for
resistance exercise, like
Think heel-
anyone with low bone density is the
pushups or yogic arm-
toe to heal
risk of a fracture. Falling is a common
balance poses. Because the
too.
cause of fractures, so exercises that
skeleton’s job is to bear the improve balance should top the list.
entire weight of the body, lifting It’s wise to Balance or yoga classes are available
three-, five-, or even opt for flats or at many community fitness centers as a
20-pound weights is not as ben- negative-heeled ready-made solution to decreasing risks
eficial to bone health as being footwear. Even of a spill.
naturally strong enough to carry one-inch
your own body mass. high heels and Katy Santiago, a biomechanics
eight-bearing specifiW - cushioned sports expert, has a master’s of science degree
cally refers to how much body shoes dampen in kinesiology and is director of the
weight we are holding up while the vibrations Restorative Exercise Institute in Ventura,
exercising. Thus, walking is CA. Her Restorative Exercise DVD for
more weight-bearing than Healthy Bones is available at Restor-
bicycling, while swim- ativeExercise.com.
ming is the least weight-
bearing, because
water’s natural buoyancy does most of
the work.
Favor activities thatget us on
our feet to load up bones.
Ditch the exercise bike and go for
a walk. Walk the golf course instead of
getting a cart. If work requires sitting,
take standing breaks, a nice change
during long phone calls. Why not
create a standing work center for a
home or office computer?
A good way to test our weight-
May 2009 35
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