To maintain bone strength we need to move muscles and bones against

gravity. When you do weight-bearing exercise your bone adapts to the

impact of the weight by building more cells and becoming stronger.

Osteoporosis is a bone-thinning disease that is largely preventable with

weight-bearing exercise and a good health habits, such as a nourishing

diet including fresh vegetables and adequate protein. Preventing osteoporosis

is important because the disease is a main cause of fractures in

older age for women and some men. Bone-building exercises include:

• Walking, jogging, and hiking

• Yard work, including pushing a lawn mower and brisk gardening

• Sports such as soccer, baseball and basketball

• Dancing, aerobics, and stair climbing

• Tennis and racquetball

• Skiing, skating and bowling

• Karate and other vigorous martial arts

• Weight training

Exercising 20-30 minutes a day, three to four days a week is recommended.

The benefits will last as long as you continue to exercise. Even

if you can’t find time for 30 minutes at one time, three 10-minute segments

give you the same benefits. And you don’t have to walk outside if

the weather is bad or you feel unsafe. You can walk at a mall or even

move around your living room.

To build bone in all parts of the body, you have to work all the parts. For

example, if walking is your main exercise, you won’t be building bone in

your upper body. But if you want to add weight-bearing to your upper

body, you don’t have to lift huge barbells. Lifting soup cans works just

fine. Or carry small weights when you are on your walk.

Be sure to check with your physician before beginning a new exercise or

weight-lifting program. He or she may want you to begin gradually. You

may also wish to have a bone density test to find out if you already have

bone loss. If you want to begin lifting weights, an instructor or personal

trainer can advise you on lifting in a way that will minimize injury.

Walking, jogging, racket sports, and aerobics all require well-fitting,

supportive shoes. Be sure to replace shoes when they wear out.