News

Why exercise is essential to bone health

Ingram Publishing

EVERY five minutes, someone in Australia is admitted to hospital with an osteoporotic fracture.

Two-thirds of women and one-third of men older than 60 will suffer from an osteoporotic fracture - and that number is set to increase.

So how can you help avoid suffering one of these fractures and reduce the risk of getting osteoporosis?

Most people know regular exercise helps with weight loss and weight maintenance and helps keep us fit and healthy.

Exercise is also essential for the health of our bones.

Regular weight-bearing exercise helps build bone mass in young people and helps maintain this strength through their adult years.

If you're not "young" anymore then the good news is it is never too late to start exercising.

Just like muscles, bones will deteriorate if they are not used regularly.

The best types of exercise for your bones are weight-bearing exercises that are moderate to high impact, and weight training.

The best types of exercise for your bones are weight-bearing exercises that are moderate to high impact, and weight training.

Some activities you could do include: strength training or resistance training, aerobics, dancing, jogging, tennis and brisk walking.

Simply stomping your feet can help improve bone strength.

Try doing that every day for a couple of minutes.

Resistance training isn't only lifting heavy weights.

Heavy weight training is discouraged for those with osteoporosis because lifting heavy weights incorrectly can crush the vertebrae.

That is one form of weight-bearing exercise, but you can also do resistance training using your body weight - like squats and push ups.

Using resistance bands will give you the same benefits of using heavy weights but will be gentle on your joints and there is no risk of dropping heavy dumbbells on your toes.

If you haven't exercised for some time or have any ongoing health problems, then you should consult your doctor before beginning any new activity.

An exercise program that includes activities that help improve posture and balance will help prevent falls and reduce the chance of an elderly person suffering bone fractures.

As well as exercise, you will need to maintain a healthy, balanced diet.

This includes making sure your intake of calcium and vitamin D is sufficient, as both are required for building and maintaining bone mass.

Smoking and excessive alcohol intake can contribute to bone loss.

 

Leanne Shorter is a registered fitness trainer with Fitness Australia.

You can contact her through her website at http://www.resistitbands.com.

Topics:  fitness health weight loss



What's open and what's closed for Labour Day

LABOUR DAY: What's opened and what's closed around Bundaberg

Check out what's open and shut before you leave home

Smoke from window cause by pot on stove

Emergency crews are on scene of a house fire in Bundaberg.

Smoke seen coming from window of one storey home

RECALL: Heater sold at Bunnings could explode when turned on

Heater model sold nationally at Bunnings Warehouse stores has been recalled

THINK twice about unpacking that brand new heater you just bought.

Local Partners

Million dollar payout for Bundy mum's death

While nothing could make up for the little Bundaberg girl's loss, the State Government has now agreed to pay more than $1 million, towards her future care.


Pig racing on this weekend for a great cause

Pig racing is on again this weekend at the Sugarland Tavern for Give Me 5 For Kids.

This little piggy went to Sugarland Tav

New business venture will get you fit

PADDLE OUT: Member for Burnett Stephen Bennett and Lani Chalmers are looking forward to the Woodgate Beach Kayak and Paddleboard Hire's come-and-try day this weekend.

Woodgate Beach Kayak and Paddleboard Hire is opening this Saturday

Toowoomba woman's Africa trip to share song

HERE TO HELP: Women in Harmony music director Elaine Coates (right) will travel to Uganda later this year to work with the African Children's Choir. Former members of the choir travelled to Toowoomba to perform last year incuding Elizabeth Panga (left) and tour manager Abraham Kiyingi.

A Toowoomba woman is preparing for a trip of a lifetime

Sam Thaiday stars in Broncos’ carpool karaoke

SAM Thaiday has stunned with his karaoke rendition of Celine Dion.

What's on the small screen this week

My Kitchen Rule's mother and daughter contestants Valerie and Courtney.

MY KITCHEN Rules grand finalists face off and Love Child returns.

Anthony LaPaglia steps out with new fiancee

Anthony LaPaglia.

Actor Anthony LaPaglia engaged to much younger girlfiend

Ronan Keating a dad for fourth time

Ronan Keating and Storm Keating.

Bouncing baby boy for Boyzone star

Lion King remake well under way

Seth Rogen.

More Lion King remake cast members revealed

Splendour auctions VIP passes for flood appeal

Crowd at Splendour in the Grass 2016.  Photo Marc Stapelberg / The Northern Star

Each pass will have a reserve price of $500

Falling rents could spell doom for housing prices

What if I told you housing in Australia was getting cheaper?

Couple gets rich renovating run-down city homes

RENO RADICALS: Baden and Nelson Marino-Hall have turned three Toowoomba homes around for profit, saying the Garden City was a haven for renovators like themselves.

The couple has already turned around three homes

Townhouse pitch raises questions over 'high density'

BIG PLANS: Residents have a chance to offer their opinion on plans to build 42 townhouses at Raceview.

Developer plans 42 townhouses for Ipswich suburb

7 million dollar city homes for sale right now

3 Keira Court, Blue Mountain Heights.

Here are seven of Toowoomba's best, and most expensive, houses

'Raping and pillaging': Landlord's anger with nightmare cost

Chris Duane, who is chairman of the body corporate for Terralina Court, says insurance companies are charging too much for premiums.

BODY corporate boss unleashes on huge costs dumped on home owners.

Ready to SELL your property?

Post Your Ad Here!