fitbody
Even if we have been exercising
regularly, but are still troubled by low
bone density, applying the following
tips will help.
Find new ways and different
Boning Up
directions to move.
Choose exercises that work the body
Exercise Helps Maintain in different directions than usual. If
and Restore Bone Density
most workouts consist of walking, try
a changeup.
Getting off a treadmill is one way
by katy santiago
to work new muscles. Dance classes
introduce new steps that challenge
joints in novel ways. Just walking side-
ways for one minute in each direction
each day challenges hip muscles.
Know the difference
between using weights and
weight-bearing exercise.
Even some exercise professionals
confuse these concepts. While using
weights can be part of any exercise
program, it is weight-bearing exercise
T
en million Americans suffer with signals the bone to start growing.
that delivers healthier bones.
osteoporosis and another 34 Ribs, wrists, hips and the spine
Using weights can mean any type
million have low bone mass and are the most common places prone to
of resistance exercise—from weight
high risk for osteoporosis, according to bone loss. The main reason is simply
machines, circuit equipment and hand-
the National Osteoporosis Foundation. underuse. Contemporary habits in our
held weights to body resistance exer-
For anyone who has been diagnosed culture often don’t load these joints to
cise, like pushups or yogic arm-
with osteoporosis or osteopenia (low their fullest potential.
balance poses. Because the skeleton’s
bone density for our age, but not low Let’s take hips as an example of
job is to bear the entire weight of the
enough be a risk factor for fracture), it a potential trouble zone. Hips are de-
body, lifting three-, five-, or even
is important to know that most likely, signed to rotate and have a wide range
20-pound weights is not as beneficial
the bones’ ability to develop has not of motion. If we sit more than six hours
to bone health as being naturally strong
been affected. We have simply stopped a day, they don’t get much movement.
enough to carry your own body mass.
“loading” them. This sends our body the message that
Weight-bearing specifically refers
The good news is that it’s unlikely it doesn’t have to maintain as much
to how much body weight we are
that bone density is low throughout our density as if the hips were moving in
holding up while exercising. Thus,
body, and we can begin simple weight- all the patterns in which they were
walking is more weight-bearing than
bearing exercises at any time. This designed to move.
bicycling, while swimming is the least
weight-bearing, because water’s natural
%*5*
#SFBTU
)FBMUI
4DSFFOJOH
*T
/PX
"WBJMBCMF
JO
4PVUIXFTU
'MPSJEB
buoyancy does most of the work.
Favor activities that get 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
941-330-9318
create a standing work center for a
ririm@msn.com
home or office computer?
www.healthythermalimaging.com
A good way to test our weight-
bearing strength is see how long we can
32 Collier / Lee Counties
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72