How to strengthen your bones through physical activity

When Barbara Hannah Grufferman was in her early 50s, bone densitometry showed that he was on his way to development osteoporosis. If she had not changed her lifestyle, her bones would have become increasingly fragile, putting her at high risk of spinal, hip and other life-altering fractures.

Grufferman was always active, running after her two daughters and walking her dog around Manhattan. But he hasn’t done much formal exercise since the “days Jane Fondahe said when he was about 20 years old.

When he found out about his low bone densitystarted management training New York City Marathon and daily planks and squats. He practiced standing on one leg whenever he could to improve his balance. Today, more than 15 years later, his bone density remains stable and he is training for his 18th marathon.

“I’m a living example that it’s never too late to act,” Grufferman, 67, said. But you don’t have to run marathons to protect your bones. Just add a few strategic exercises to your daily routine to strengthen them now and in the future.

“People think bones are static”he claimed Andrea Singermedical director Bone Health and Osteoporosis Foundation USA. But “it is a living and dynamic organ that is constantly being reconstructed.” As with muscles, the more bones are strategically stressed during exercise, the stronger they become, he said.

Every person’s bones weaken with age, but 80 percent of Americans with osteoporosis are women, and half of women over 50 break bones due to this disease. Women reach maximum bone density at age 20. The greatest decline occurs five to seven years after menopause, when levels of estrogen, which helps keep bones strong, drop sharply.

The sooner you start strengthening your bones, the better.But it’s never too late, experts say. If you’ve already been diagnosed with low bone density, have a history of broken bones, or have osteoporosis, talk to your doctor about the best exercise plan before starting anything new.

While most exercises are good for bones, experts say those that require the body to support its own weight are especially effective at strengthening bones. This helps explain why astronauts’ bones weaken in space and why they spend two hours a day exercising. “Bones are very, very adaptable,” said Pilates instructor Rebecca Rothstein. and the creator of Buff Bones, a fitness program helping women build stronger bones, who has worked with hospitals across the country.

“They respond to external forces by becoming stronger, and lack of strength will weaken them.” If you are new to or new to aerobic exercise, or have already been diagnosed with low bone density, start with walking said Mary O’Connor, Professor Emeritus of Orthopedics, Mayo Clinic and medical director of telemedicine company Vori Health. Carrying weights in your hands will also help strengthen the bones of your upper body.

If you exercise regularly and have not been diagnosed with low bone density, Cardiovascular exercise, which puts a lot of stress on the body, is ideal for maintaining or strengthening bones. Running and jumping exercises (such as box jumps or jumping jacks) are good options. Exercises that involve movement in multiple directions, such as dancing, tennis or pickleball, are even better.

»Surprise your body new movements in different directions have a better and more effective effect on bone formation than hours and hours of repeated actions,” he said. Katherine Ackerman is an assistant professor of medicine at Harvard Medical School who studies bone health.

If your bones are already fragile, high-impact exercise may increase your risk of fracture “because it puts more pressure on the bone,” O’Connor explained. So talk to your doctor about what your body can handle.

Regularity is also key, as bones must be subject to constant stress to remain strong. Instead of focusing on weekend workouts, do about 30 minutes of weight-bearing cardio per day to maintain bone health.

According to experts, Weight training strengthens bones and muscless, which in turn further strengthens the bones by exerting additional force on them. Ackerman said, “We used to be very concerned about older women in particular, that they were doing too much activity” or lifting too much weight. “We did them a disservice because they were nervous about moving because they thought they were going to break.”

As part of his Buff Bones program, Rothstein recommends regularly doing squats, hip rotations, lunges, calf raises, planks and push-ups (pay special attention to the shape to ensure your joints and bones are in the correct position).

According to Rothstein, these exercises strengthen the muscles needed for everyday activities, such as sit and stand, bending to pick up objects and reaching for objects on a shelf. Ackerman said you should also consider using dumbbells or machines, but start small. As you age, these everyday activities can lead to fractures if your bones and muscles are not yet strong.

Improve your balance

A complete workout for bone health should also include exercises designed to maintain stability on the feet. This may help prevent falls, which can be especially damaging to bones as we age, Ackerman says.

Experts say one-leg balancing, weighted swings, Pilates and yoga help maintain balance. And research shows that Tai Chi may be especially effective.

If you have weak bones, avoid bending and twisting.

Finally, if you have already been diagnosed with osteoporosis, avoid movements that involve bending completely forward at the waist and turning quickly.

“Most hip fractures in older women with osteoporosis—what we would call fragility fractures of the hip—occur before a fall,” O’Connor explained. “Someone gets up, turns around, breaks a hip and falls.”

“Our bones twist less easily,” he added. But Don’t let the fear of breaking a bone dissuade you from moving., said. With a few precautions, continuing to be physically active today will allow you to maintain an active lifestyle for many years to come.