1. Ideal Exercises for Preventing Osteoporosis
By Dr. Robert J. Wolf
Affecting both men and women, the disease osteoporosis causes the bones to weaken and become
brittle, leading to an increased risk of fracture. However, a number of exercises work to strengthen
bones as well as the muscles and tendons that hold them in place. One of the more effective exercise
types includes weight-bearing workouts, which cause muscles and tendons to pull tighter on the bones
and in turn stimulates bone cell production. Studies show that high-impact exercises, such as running
and jogging, also encourage bone development.
Some ideal types of weight-bearing workouts include tai chi, yoga, brisk walking, dancing, racquet
sports, and strength training. Each one offers specific benefits to preventing osteoporosis. For instance,
one study found that women who performed yoga regularly incurred greater bone-mineral density in
their spines. Research into nursing professionals who walked at least four hours per week showed that
they held a lower risk for hip fractures. For weightlifting, the surgeon general recommends using free
weights or performing strength or resistance training at least twice per week to prompt bone growth.
About the Author: Dr. Robert J. Wolf presently serves as the Medical Director of ManorCare Health
Services in Wilmette, Illinois, and as Associate Medical Director of the Whitehall Nursing Center.
Additionally, Dr. Wolf oversees his own internal medicine practice, Medical Care Specialists, Ltd., of
Skokie, IL.