Stronger Bones


07


Bone is living tissue that is constantly in a state of turnover. As you age, the breakdown of bone accelerates while bone formation slows, which puts you at risk for osteoporosis. Exercise is essential to increasing the integrity of bone, particularly with weight-bearing exercises such as walking, dancing, hiking, elliptical machines, aerobics, and stair climbing. Weight-bearing exercises use your


own body for resistance, which forces your bones to work harder. “When you exercise, the bony matrix is stimulated to turn over at a more rapid rate, so the osteoblasts that make bone are stimulated to do even more and faster, while the osteoclasts that break down bone have to work harder,” Peeke says. Resistance training using free weights, elastic bands, and weight machines is also important for strengthening bone, according to the National Osteoporosis Foundation.


Better Balance 08


Every year, one in three women over the age of 65 suffers a fall, according to the Centers for Disease Control and Prevention. One of the key ways to prevent a fall is to exercise regularly, Brangman says. Exercise strengthens muscles, which helps you become more balanced and steady on your feet. “Muscles support our body structure which enables us to maintain our posture and ability to walk and move around,” Brangman says. “If you don’t exercise, you’ll lose muscle mass over time—they’ll get so soft that they can no longer support you.” Being physically fit can also help


you regain your balance when you’re in the process of falling. “Often, you fall because you’re weak,” Peeke says. Preventing that fall requires a strong core to correct the imbalance, she adds.


FALL / WINTER 2011 pause 33 Getting Started


If it’s been a while since you exercised, the hardest part can be making the decision to start. Begin by getting educated about the exercise programs available to you that suit your age, fitness level, goals, and limitations, says Mary Jayne Johnson, PhD, exercise physiologist and a spokesperson for the American Council on Exercise.


Start slowly. You might even want to do short 10-minute bouts of exercise at first instead of a lengthy workout. “The goal is to accumulate a certain amount of exercise during the day,” Johnson says. “You want to make a conscious effort to move more.”


If you have physical conditions such as osteoporosis, heart disease, or diabetes, talk to your health care provider about limitations. Then, zero in on an activity you think you’ll enjoy. Walking is often a good start because it’s easy to do and accessible. “The best exercise is the one that not only is safe and appropriate for your health and fitness level, but the one that you enjoy and can and will do,” Johnson says.


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