Build better bones: a few smart moves to help you fend off osteoporosis

Natural Health, Feb, 2005 by Linda Shelton

MAINTAINING HEALTHY BONES requires more than a calcium supplement. U.S. Surgeon General Richard Carmona recently issued a report that prescribes exercise to prevent--and even reverse--the bone disorder osteoporosis.

According to the National Osteoporosis Foundation, our bones reach peak strength in our early 30s. As we head into our 40s and 50s, we start to incur a deficit of bone minerals. including calcium, causing the skeleton to weaken. But there's good news. Carmona says: "You're never too old or too young to improve your bone health."

Start by eating foods high in calcium (yogurt, milk, broccoli, almonds) and those rich in vitamin D (fortified dairy products), or take a multivitamin. But don't stop there. Exercise--including weight lifting and weight-bearing aerobic activities such as walking, stair climbing, and running--is essential for building, and rebuilding, bone.

Like muscle, bone gets stronger with exercise. The moves on the following pages will help you keep osteoporosis at bay by overloading the bones with weight and working multiple muscle groups, with an emphasis on your back and hips.

Whatever your age or fitness level, these exercises will pay off in increased bone density, reduced risk of fractures, and ultimately a longer, healthier life.

squat

1a Standing with your feet hip-width apart, hold a 10- to 20-pound dumbbell in each hand, palms facing in, arms by your sides. (You could also use a 20- to 45-pound bar resting across your upper back and shoulders.) Pull in your abdominals so the spine is in a neutral position, with the tailbone pointing toward the floor.

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1b Keeping your body weight toward your heels, bend your knees and lower your hips until your thighs are as close to parallel to the floor as possible. Straighten your legs, without locking the knees, and repeat.

Strengthens: spine; femur, pelvis, tibia, and fibula bones; hip, knee, and ankle joints.

Gym option: leg press machine; 25 to 90 pounds added to each side.

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seated alternating overhead press

2a Holding a 12- to 15-pound dumbbell in each hand--arms hanging at your sides with the palms facing in--sit with your knees bent and aligned with the ankles, feet flat on the floor. Contract your abs so the spine is in a neutral position, lift your chest, and draw your shoulder blades down your back. Maintaining an erect position, bend one arm, bringing the dumbbell head toward your shoulder.

2b Press the dumbbell overhead by straightening your arm upward. Slowly bend your elbow and lower the arm to starting position, then repeat, alternating arms.

Strengthens: spine; scapular girdle bones; shoulder, elbow, and wrist joints.

Gym option: military press machine; 25 to 50 pounds.

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weighted step-up

3a Holding a 10-pound dumbbell in each hand--palms in and elbows bent so the dumbbells rest on your shoulders--stand facing a 6- to 12-inch step. With your abs contracted, place your right foot on the platform.

3b Step up with your left foot so you're standing with both feet flat on the platform. Step down with your left foot, then your right. Step up again, this time leading with your left foot. Repeat for 1 minute, alternating legs, to complete 1 set.

Strengthens: spine; femur, pelvis, tibia, and fibula bones; hip, knee, and ankle joints.

Gym Option: Use the same equipment at the gym.

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spine extension

4a Holding a 10- to 25-pound weight plate (or a 10- to 15-pound dumbbell horizontally) with your arms crossed over your chest, lie facedown on a stability ball with your hips at the top of the ball. Straighten your legs and place the balls of your feet on the floor separated into a V. (If needed, place your feet flat against a wall to keep from slipping.) With your abs contracted, bend forward from your hips, letting your entire torso hang toward the floor.

4b Using your back muscles, lift your torso so it's parallel to the floor or slightly higher. Slowly lower, and repeat.

Strengthens: spine, bones and joints.

Gym Option: Do the same exercising using a hyperextension bench, placing your hips at the edge.

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bone-building Rx

Strength Include these 4 moves 3 times per week as part of your regular exercise schedule, with at least one day off in between. For maximum bone-strengthening results, perform 2 sets of 6 to 8 repetitions for each exercise, using as much weight as you can lift safely and correctly. Rest for 45 to 60 seconds between sets.

To Progress When 8 reps are no longer challenging, increase the weight by about 10 percent.

Cardio Add at least 10 minutes of a weight-bearing aerobic activity, such as jumping, hopping, walking, or running, to your regular cardio program; combine your cardio with your strength training or do it on alternate days. If you're working out on a treadmill, increase the incline up to 20 percent for those additional 10 minutes.

Cardio Tip While non-impact machines such as the elliptical trainer, stepper, or stationary bike offer excellent cardiovascular benefits, you need actual impact to increase bone density. The same goes for swimming and outdoor cycling; the support from the water or saddle undercuts any weight-bearing advantages.