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Lifestyle Habits That Matter
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- Get moving. Physical activity is front and center for strengthening bones. The movement or pulling of muscle on bone triggers bone to be built. Activities that cause you to bear weight on bone are more beneficial than those that do not. For example: walking is more effective than swimming for leg bones because bones in the leg must bear the weight of your whole body when you walk. Swimming is a non-weight bearing activity. Tennis, running, biking and dancing are bone strengthening activities for the leg.
Remember your upper body as well. Push-ups and lifting weights (a manageable amount of weight) can keep bones in your upper torso strong and dense.
Yoga, tai-chi and other low impact exercises are helpful too. They focus on balance, coordination and strength—all key to keeping your strong, flexible and less apt to fall. - Schedule regular physical exams. Visiting your healthcare provider on a regular basis can help you keep tabs on the strength of your bones. During your exam, review with your provider the list of medications you take. Some can help bone strength, others may weaken it or affect your balance and mobility.
Bring a list of over-the-counter medicines you use, plus any herbal or nutrient supplements you take, sleeping aids, etc. Express your interest in keeping your bones strong. - Ask for a bone density test. Many experts recommend a bone density screening be done in all women over the age of 65. Earlier testing should be done for women with risk factors for osteoporosis, such as a family history, being a smoker, experiencing an early menopause, etc. Tests should be done in older women and men who suffer a fracture.
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The Good Foods for Good Health program should not be considered medical advice or a substitute for medical care.
Always consult your health care provider regarding health issues or concerns. |
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