Saturday, May 3, 2014

6 Exercises for Strong Bones

Here's a scary statistic: If you're over 50, you have a 1 in 2 chance of an osteoporosis-related fracture. Exercise is a top way to build strong bones, and it's never too late – or too early – to start osteoporosis prevention. Exercise physiologist Nicole Dorsey shows you how to work out safely…

As you age, the odds of breaking bones from osteoporosis rise.

Osteoporosis weakens bones and leaves victims vulnerable to fractures (most likely in the hip, spine and wrist). The disease, which rarely shows symptoms, is triggered by genetics, diet, age, hormones and lifestyle factors, such as smoking.

But a little osteoporosis prevention goes a long way, and exercise can ward off this disease's bone-thinning effects. Weight-bearing workouts, in particular, build skeletal strength, stimulating bone-cell activity, says Chantal Donnelly, a physical therapist in Pasadena, Calif., and creator of the workout DVD Pain Free at Work ^[1] (Body Insight).

Weight training stresses the body, so it "strengthens the bone to prevent further injury," she says.

It also "improves bone density about 1% per year," says Felicia Cosman, M.D., medical director of the Clinical Research Center at Helen Hayes Hospital in Haverstraw, N.Y., and a spokeswoman for the National Osteoporosis Foundation (NOF). "In 10 years that's 10%."