Page 26 - Seniors Today June2020
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Physical activity & exercise benefits your leg bones.
Weight bearing & high impact activities Ideally strength training programs should
Weight bearing exercise, which is exercise be performed regularly, 2-3 times per week.
done while on your feet so you bear your Strength training is most beneficial when
own weight and support your skeleton, is a small number of repetitions (e.g. 8-12)
the key to good bone health. This includes are used, and the weight is progressively
fast paced walking (to have an effect on your increased. As your strength improves, it
bones), running, tennis or dancing. Walking is best to increase the weight used in the
at a fast pace and jogging have been found to exercise rather than increasing the number
help strengthen bone mass – sedate and slow of repetitions.
walking may not be as protective of bone. There is evidence to suggest high impact
High intensity, rapid impact exercise loading and resistance type/strength
stimulates bone cell formation. This form of training activities probably provide the most
exercise generally refers to weight bearing benefit for improving bone mineral density.
exercise that involves more load placed
through the leg bones and spine, during Physiotherapy
landing after lifting one’s own body weight A physiotherapist can provide assistance
off the ground. Examples of this include with bone strengthening exercises and fall
running, skipping, jumping, high impact prevention by addressing posture, balance,
aerobics and team sports such as netball. coordination and muscle strength.
Fifteen minutes of weight bearing exercise, If you have had a fracture, a physiotherapist
four times per week is helpful for bones. or exercise physiologist can tailor an exercise
This might include gym resistance training program to suit your needs as part of your
(set by a trained instructor), medium impact rehabilitation.
aerobics, skipping, dancing, and jumping
exercises. Hydrotherapy
Certain physical activities can increase Using warm water activities is particularly
your risk of fracture, so any exercise activity beneficial if you need to be careful with
should first be discussed with your doctor. exercise. The buoyancy of the water allows
for easier movement and less chance of pain.
Strength training Supervised muscle strengthening exercises
These activities are also known as resistance can help both rebuild bone and improve
exercises. Strength training uses weights of balance and posture, thereby assisting in the
some kind (e.g. machines, dumbbells, ankle prevention of falls.
or wrist weights) to create resistance, which
helps to build muscle mass. It includes
activities that use one’s own body weight as
the load (e.g. push-ups, where load is placed
through the arms and shoulders).
Load placed on bone leads to increased
bone formation at the site where the load
is greatest. The benefit is site specific, so if Regular exercise that is helpful for bones can include
you are using weights on your legs, it only medium impact aerobics and dancing
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