Healthy Bones
By Dr. Pino
In my last article I explained the benefits
of walking. Let's recap: walking promotes
cardiovascular health, helps raise levels
of HDL (good cholesterol), reduces blood
pressure and enhances self-esteems and
mental outlook. Despite all the benefits,
walking and other forms of aerobic exercise
are not the only kind of exercise you
need. The other essential component of
exercise is Strength Training.
This involves the use of weights - either
weight machines or dumbbells. While strength
training obviously builds stronger muscles,
it also makes your bones stronger. It
does this by stressing the bones mechanically
(in a positive way). Your bones
react to this stress by adding density
and becoming stronger.
One of the benefits of strong bones
is a lower risk of osteoporosis, which
can lead to bone fractures. In a study
published in the Annals of Internal
Medicine, women over the age of 65
who engaged in two hours a week of weight-bearing
exercise reduced their risk of hip and
vertebral fractures by about a third.
Strength Training is one of the most
effective forms of weight-bearing exercises.
Walking, dancing, cycling and similar
forms of exercise can also help strengthen
bones and muscles, however for good overall
fitness be sure to include strength training
in your exercise routine. A great way
to start your new lifestyle is to participate
in our lecture series every Thursday
at 6:30 p.m.
When you start an exercise program,
it's a good idea to meet with your physician
first. To find out more about the
Benefits of Strength Training and Physical
Activity for Life Lectures Series at
the Obesity Consult Center call us at
(617) 636-0158.
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