Get Moving In March: Weight Bearing Exercises
Includes walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and yoga. These types of exercise work directly on the bones in your legs, hips, and spine to slow mineral loss.
Walking
A study of nurses found that walking 4hours a week gave them a 41% lower risk of breaking a hip, compared to walking less than an hour a week. Brisk walking is best, but you can adapt your speed to your current fitness level. Walking is free, and you can do it almost anywhere and anytime.
Dancing
You might enjoy social dances such as the waltz, tango, salsa, samba, or swing classes. You can sign up for an adult ballet class or jazz dance class. Try Zumba class or another dance-inspired aerobics class at your community center or gym. Many classes combine light strength training with dance or step moves -- and are also good for your improving balance.
Strength Training
Use of weight machines at your health club, or doing calisthenics with a resistance band or your own body weight are forms of strength or resistance training. It is recommended to implement strength training at least twice a week to stimulate bone growth. NOTE: If you're not sure how to get started, book a session with a trainer, who can show you simple moves to do safely.
Yoga
A study reported in Yoga Journal found an increase in bone mineral density in the spine for women who did yoga regularly. Both slow and vigorous yoga can build bone health in your hips, spine, and wrists -- the bones most vulnerable to fracture. Standing poses like Warrior I and II work the large bones of the hips and legs, while poses like Downward Dog work the wrists, arms, and shoulders. Both the Cobra and Locust poses, which work the back muscles, may preserve spinal health and integrity. Yoga also sharpens your balance, coordination, concentration, and body awareness -- and thus helps prevent falls.