by Lyn Carrier

Created on: October 20, 2008   Last Updated: January 29, 2009

As exercise is becoming a predominant topic in todays society, it is mainly associated with weight loss. The fact that exercise may change other areas of our lives almost goes unnoticed. The older we get, the more brittle our bones get, and while we may focus on toning up or battling the bulge,our bones are not often thought of. Healthy bones are necessary to get through life, to do everyday things like walking, which may be taken for granted.

Try not to do any exercise that has you repeatedly putting stress on the same joints. This type of exercise needs to be varied. After any workout be sure to indulge in good long stretches. As we get older our range of motion in our joints decreases somewhat, and not only does stretching increase flexibility, it also increases blood flow to other parts of the body. Simply put, bones are living tissue and as time goes on the tissue weakens. The correct exercise will revitalise those living cells and therefore make your bones stronger. A consultation with a personal trainer may benefit you as they will inform you of the different exercises that are good for increasing bone density.

Taking part in lots of cardiovascular exercise, such as swimming and running may be doing more damage to the bones, making the joints weaker. Resistance training like light weights are a good place to start to build up bone density. Other weight bearing exercise you can try is hiking or climbing stairs. Combine with this a healthier diet rich in calcium, protein and magnesium which is needed for the rejuvenation and repair of bone tissue. If for some reason you cant eat particular foods which contain these, supplements can be taken. A great thing to do for your bones also which doesn't require too much effort is to get out into the sunshine for some of that vitamin D. This increases the absorption of calcium. Cutting back on vices such as caffeine and smoking are a great way to start maintaining healthy bones as drinking coffee can strip your bones of calcium.

By being vigilant about what you eat and the exercise you part-take in, you may already be stopping the onset of ailments like osteoporosis, which if severe can be quite debilitating. If you already have osteoporosis be sure to consult your doctor before starting any kind of exercise regime, as there may be a chance you could do more damage to your joints. Avoid any high-impact activities that may put pressure on those joints that are already weak as doing this may cause bone breakages.

It is never too late to start looking after your bones. Start with a consultation with your GP for extra advice, introduce a more vitamin rich diet into your life and this combined with an appropriate exercise program will see you on your way to a healthier life.

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