Few components of good health are more important for independent living
and long life than strong bones. Bones give your body structure, protect
organs, anchor muscles and store calcium. Smart women build bones
when they’re young and maintain them as they age. Strong bones reduce
the risk of painful, life-threatening fractures and provide a solid foundation
that promotes a vigorous, healthy life. Bones get stronger when you load
them and weaker when you don’t. The rate that stress is applied to bone is
more important than the absolute stress; jumping exercises, such as plyometrics
and rope skipping, build bone better than walking.
A Japanese study led by Akiko Honda from Chukyo University found
that jump training increased bone density
in young and old rats. The gains persisted
even when the animals stopped
exercising.
Studies from Oregon State University
found that non-weight-bearing exercises,
such as swimming and cycling, can actually
make you lose bone faster than doing
no exercise at all. Swimmers have lower
bone density than normal because the
body doesn’t weigh very much in the
water. Walking and running will build
more bone density than cycling or similar
non-weight-bearing exercises (stationary
bike). While walking, running and tennis
are important, no aerobic exercise will
build bone as well as weight training and
jumping exercises. Lift weights and do
jumping exercises two to three days per
week for optimal bone health.
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and long life than strong bones. Bones give your body structure, protect
organs, anchor muscles and store calcium. Smart women build bones
when they’re young and maintain them as they age. Strong bones reduce
the risk of painful, life-threatening fractures and provide a solid foundation
that promotes a vigorous, healthy life. Bones get stronger when you load
them and weaker when you don’t. The rate that stress is applied to bone is
more important than the absolute stress; jumping exercises, such as plyometrics
and rope skipping, build bone better than walking.
A Japanese study led by Akiko Honda from Chukyo University found
that jump training increased bone density
in young and old rats. The gains persisted
even when the animals stopped
exercising.
Studies from Oregon State University
found that non-weight-bearing exercises,
such as swimming and cycling, can actually
make you lose bone faster than doing
no exercise at all. Swimmers have lower
bone density than normal because the
body doesn’t weigh very much in the
water. Walking and running will build
more bone density than cycling or similar
non-weight-bearing exercises (stationary
bike). While walking, running and tennis
are important, no aerobic exercise will
build bone as well as weight training and
jumping exercises. Lift weights and do
jumping exercises two to three days per
week for optimal bone health.
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