BRITTLE bones are often thought to be an unavoidable symptom of ageing - but there are many ways to boost your bone health.
Nutrition and exercise scientist Kathleen Alleaume said a combination of exercise, diet, safe sun exposure and vitamin supplementation can reduce the risk of osteoporosis.
"There is a lot of information available about the importance of protecting your skeleton, but there is still clearly a need to do more to ensure people understand how they can safeguard their bones now, and into the future," Ms Alleaume said.
"While many are aware that calcium and vitamin D are key ingredients for building and preserving strong bones, vitamin K2 also plays an important role in regulating calcium uptake from the arteries to the bones, and is therefore essential for optimal bone and heart health support.
"Coupled with this, it is crucial to incorporate regular movement into your day and focus on exercises that help to maintain strong bones."
She has the following tips to help boost bone strength:
1. Weight bearing exercises
As the name suggests, weight bearing exercises are a group of activities performed while on your feet, meaning you bear your own body weight.
Because of the weight-bearing force involved, it is arguably the best form of exercise for helping to preserve bone density and build bone strength. Jump rope, jogging on the spot and aerobic dance are all great examples of weight bearing exercises.
2. Body weight training
Technically referred to as calisthenics, body weight exercises are a simple, cheap and effective way to increase body strength and improve balance and flexibility.
They don't require machinery or extra equipment and involve movements such as pulling or pushing yourself up using only body weight for resistance. Examples include push-ups, chair dips, lunges, wall sits or stair climbing.
3. Resistance training
Another term for exercises using an external force to stimulate muscle contraction, leading to increases in muscle size, strength, endurance and tone. Resistance training is generally conducted through the use of equipment like dumbbells or resistance bands, which can be bought from your local sporting goods store.
These exercises are great at increasing bone mineral density, which is essential in preventing the decline in bone mass and ageing-associated diseases such as osteopenia (lower bone density) and osteoporosis (brittle bones). Other benefits include reduced risk of falls (via improved balance and flexibility) and preventing further muscle mass loss.
4. Isometric exercises
These exercises help strengthen and tone muscles without joint or muscle movement and can be performed with or without added resistance. Some ideal exercises include planks, wall sits, glut bridges or warrior poses. One of the great things about isometric training is that it takes minimal time and requires no equipment at all.
5. Pilates/yoga
Many people turn to yoga or pilates as a way to exercise gently, reduce tension and improve joint flexibility and balance. It can also help to improve muscle strength as some poses are held for a longer amount of time (similar to isometric training). The Navasana, Uttplutih, Bakasana poses are perfect for maximising strength and flexibility.
- World Osteoporosis Day is October 20.
