Maintaining Healthy Bones for Women and Girls

by Jane Turner, PTA

It's never too soon or too late to make a difference in bone health. If you want to avoid the risk of fractures and osteoporosis, start with a healthy lifestyle. Loss of bone density is largely preventable. It starts with eating healthy. A diet rich in calcium and vitamin D is vital and found in food you probably already enjoy eating. Dairy products (milk, yogurt, cheese) vegetables (spinach, broccoli), and fish are tasty sources of bone strengthening foods. If it's difficult to consume the daily requirement, supplements are recommended.

Besides proper nutrition, exercise is another key component in maintaining bone density. We all know that muscles become stronger when we exercise. The same is true for bones, in particular weight-bearing exercise. Examples of weight-bearing exercise to build strong bones include:

• Brisk walking, jogging, hiking
• Heavy gardening, pushing a lawnmower
• Sports such as soccer, basketball, softball, tennis
• Dancing, stair climbing
• Bowling, skiing, karate
• Weight training with free weights or machines.

Exercise is most beneficial when done for at least 30 minutes a day for 4 or more days a week. In addition to causing bone rebuilding affects, balance and coordination improve as well. This is especially important for those who are at risk for falls.

Children and young adults have bones that are still building density. This is the perfect time to do impact activities such as gymnastics, soccer, etc. Mature adults can maintain bone density with moderate impact activities such as jogging and hiking. Women with osteopenia and osteoporosis need to be more careful due to low bone density. Low to moderate impact activities such as dancing, supervised weight training, cross-country skiing are activities good for this group.

The good news is, our bodies are always capable of making changes, but this comes with consistently sticking to a regime of healthy eating and proper exercise. Our advice is to pick a variety of activities that you enjoy. When it feels too easy, make it more challenging by increasing the time and/or intensity. You will not only achieve stronger bones, you will also benefit from a fitter and healthier body.

If you need help or advice getting started with an exercise program, call any of the STAR Physical Therapy offices in Mt. Laurel, Medford or Cherry Hill to speak to a physical therapy professional or one of our certified strength and conditioning specialists.