I [author Annemarie Colbin, Ph.D.] genuinely believe that in order to create an effective exercise habit, you must think about what you can sustain not for weeks, but for decades. What sort of movement and exercise can you do that you'll enjoy and that won't elicit the mule response? What feels good to your body? In terms of bone health, three types of exercise are known to be helpful: weight-bearing exercise, strength training, and flexibility. As to the specifics, you have to choose forms of these types of exercise that are fun or sustainable for you and that incorporate as many of those details as possible.


Weight-Bearing Exercise

Weight-bearing exercise isn't as complicated as it may sound. It can be as simple as walking, hiking, dancing, or climbing stairs. Your own body weight will suffice; it isn't necessary to introduce additional weight. Walking is excellent for bone health because it's the form of movement that most efficiently puts just enough gentle strain on the bones to promote their continued remodeling. Plus it's something that you can do almost anytime, anywhere, and there are no costs involved other than a minor investment of time, which will also be an investment in your health.

Walking just three to five miles a week can benefit your bones and your overall health - and it's likely to benefit you in other ways, too. You might find it meditative, or it may give you a chance to mull over issues that have been troubling you. Or you might walk with a friend and enjoy both exercise and social support. And if you do your walking outdoors in the sunlight, you'll be getting the vitamin D you need for strong bones, too.

Strength Training

Another type of exercise that strengthens the bones is lifting light weights. This is something you can do at home, and a set of weights isn't very expensive. Especially considering how little investment is required, this activity can be very effective. A study of postmenopausal women at the Veteran's Administration Medical Center in Gainesville, Florida, found that weight training not only increased the strength of legs, arms, and shoulders, it also increased bone density by about 1.5 percent per year; the sedentary control group, on the other hand, lost about 2 percent annually (Thomas 1994). Over five or ten years, this could make a huge difference in the risk for fractures.

It isn't necessary to go to the gym to do weight training exercises, so don't let that stop you. Some years ago, one of my students decided it was time for an exercise program, but she didn't want to spend the money to join a health club, or even to buy dumbbells. So she started lifting kitchen chairs, gallon bottles with water in them, and other heavy household items. I saw her two months after she put herself on the program, and she was feeling and looking happier, peppier, and stronger.

Strength training takes other forms beyond weight-lifting. Any form of resistance will do, which is why it's also known as resistance training. Water exercise, isometric exercise, and using resistance bands all qualify here. The advantage to strength training is that it builds both muscle and bone. That building bone is advantageous for osteoporosis is obvious, but building muscle has benefits, too. For one thing, if you do take a fall, you'll have a better chance of recovering or catching yourself if your muscles are stronger. And additional muscle mass may provide some cushioning if you do hit the ground.

Swimming, while an excellent exercise, isn't really weight bearing because it is the water, not the bones, that bears the weight. Water exercise, on the other hand, does count for bone health, as it makes the body move against the resistance of the water. A study in Japan showed that water exercise, if consistently practiced, increases bone mineral density and encourages more general daily physical activity (Tsukahara et al. 1994).


Flexibility

My own story of falling in the movie theater is a good example of why flexibility is so important for protecting the bones. Stretching, yoga, and tai chi are all excellent ways to promote flexibility and mobility of the joints. They're also beneficial because they promote breathing deeply, which indirectly protects the bones by reducing production of acids in the body. Yoga and tai chi are also excellent for balance, posture, and strength. As such, they can help prevent falls. Both are generally gentle and easy, and therefore ideal for people of all ages. Tai chi, practiced daily in China, has been proven to reduce falls in the elderly (Li et al. 2005). You may find yoga to be the most satsifying exercise, as it just feels so good. Plus, it doesn't hurt the knees and is generally credited with stimulating all the endocrine glands and lowering blood pressure to boot.

Cautions

Before you get started, a few cautions are in order. First, start slowly and gradually. If you're already active and want to increase your activity level further, a gradual approach is still best. If you injure yourself, you'll have to back off your exercise program or stop it altogether, at least for a while, and this will be a detriment to your bones. For those with weak bones, there are a few types of exercise to beware of. Steer clear of high-impact activities. It isn't necessary for you to run or do high-impact aerobics. Walking and water aerobics would be better choices.




from The Whole-Food Guide to Strong Bones: A Holistic Approach