Buzz
Stretching your muscles is a crucial step before engaging in any physical activity.
iStockphoto/ThinkstockNo matter if you're 69, 79, or 89, it's never too late to start exercising. The term 'weight-bearing exercise' might sound intimidating, but it's not about building bulky muscles. Often referred to as 'strength training' or 'resistance exercise,' it involves any physical activity where you support your body weight (like standing) or lift weights. This form of exercise is highly beneficial as it forces your muscles to work against gravity, enhancing bone density, muscle strength, flexibility, and even improving mood and cognitive function.
This is particularly important since bone mass naturally declines with age. Women can lose 30 to 50 percent, and men 20 to 30 percent of their bone density over their lifetime. However, starting around age 35, engaging in exercises that boost bone density can help prevent brittle bones and osteoporosis [source: American Academy of Orthopaedic Surgeons].
Incorporate these five suggested weight-bearing exercises into your routine. We'll start with something as simple as walking.
5: Walking
Walking is an excellent choice for beginners or those seeking low-impact exercise. It requires no special gear or gym access and offers numerous benefits. Beyond strengthening muscles and boosting bone density, it can lower the risk of type 2 diabetes, improve cholesterol levels, reduce blood pressure, and aid in weight loss, particularly around the abdomen.
A study on nurses' walking habits revealed that those who walked four hours weekly had a 41 percent lower risk of hip fractures compared to those who walked less than an hour weekly [source: Taylor].
To maximize the benefits of walking, maintain a brisk pace and aim for 30 minutes, five days a week. Alternatively, track your daily steps using a pedometer. A 30-minute brisk walk typically equals about 10,000 steps, which Shape Up America! recommends as the daily goal for effective weight management [source: Navratilova, Shape Up America!].
4: Tai Chi
Here’s an eye-opening fact: Over 90 percent of hip fractures occur in women aged 65 and older, primarily due to falls [source: Centers for Disease Control and Prevention]. Strengthening bones and improving balance are key strategies to reduce this risk.
Tai chi, a gentle and meditative exercise, is known to enhance muscle strength, balance, and flexibility, reducing the likelihood of falls by up to 55 percent [source: Stevens]. It has also been shown to slow bone loss in postmenopausal women experiencing bone thinning.
A study in "Physician and Sportsmedicine" revealed that postmenopausal women who practiced tai chi for 45 minutes daily, five times a week, experienced bone loss up to times slower than those who didn’t [source: Douglas]. This improved bone density can lower the risk of fractures from falls by as much as 33 percent [source: Stevens].
Osteoporosis significantly increases the likelihood of hip fractures. As you age, this risk escalates; for those over 85, the risk is 10 to 15 times higher compared to individuals in their early 60s [source: Centers for Disease Control and Prevention].
3: Yoga
Yoga, a widely practiced weight-bearing exercise, integrates mindful breathing with various poses or postures. Approximately 1.6 million Americans aged 55 and older engage in yoga or similar mind-body exercises [source: MSNBC]. These exercises emphasize precise movements, controlled breathing, and focused concentration [source: The Natural Health Perspective].
Specific yoga poses focus on distinct body areas. For instance, warrior poses target the chest, hips, and feet, while upward-facing dog strengthens the back, neck, and wrists. Beyond physical benefits, yoga enhances strength, balance, and flexibility, while also reducing the risk of diabetes, high blood pressure, and depression.
Concerned about complex poses like back bends? Don’t worry. Yoga is more than just physical postures; it’s a holistic mind-body practice. You can select poses suited to your fitness level or explore chair yoga, where traditional mats are replaced with chairs, and poses are adapted to your flexibility.
2: Racquet Sports
Racquet sports like tennis, racquetball, and squash offer excellent cardio benefits while also serving as effective weight-bearing exercises. These activities provide beneficial impact and resistance on your racquet arm, including the wrist, arm, and shoulder, which helps enhance bone density. Additionally, they strengthen the hips and spine and reduce the risk of chronic conditions such as type 2 diabetes and hypertension [source: Brehm].
Bone density testing, often referred to as a DXA or DEXA scan, assesses bone strength, evaluates osteoporosis risk, and determines the likelihood of fractures. The test measures calcium and other minerals in your bones, with higher levels indicating stronger bones.
1: Resistance Training
Circuit training machines provide a comprehensive full-body workout. Gradually increase the weights and repetitions as you progress.
iStockphoto/ThinkstockResistance training, often referred to as strength training, not only enhances bone density but also boosts muscle mass, improves flexibility, and enhances balance. It can also lower the risk of arthritis or back pain and alleviate existing symptoms.
A Tufts University study on postmenopausal women revealed that those who engaged in resistance training twice weekly for a year experienced a one percent increase in bone mass, a 75 percent improvement in strength, and a 13 percent boost in balance [source: Centers for Disease Control and Prevention]. Aim for 30 minutes of resistance exercise two to three times per week. Start with five-minute sessions if needed and gradually increase duration as your strength improves.
