Increasing Bone Density

The more you jump, hop, skip, or lunge, the better your bone density will be, according to several studies, as compiled in a recent "Ask Well" New York Times article. Bone loss is a concern in middle-aged and elderly people, particularly women, and those with a small frame to begin with. Running and jumping were looked as the most effective ways to improve bone health, according to Dr. John Tobias, a professor of rheumatology at the University of Bristol. Fast walking was also effective. A Nurses health Study of 60,000 post-menopausal women cited in the article said those who walked briskly at least four days a week were at much lower risk of hip fractures than the women who walked less often, more slowly, or not at all. All asymmetrical movements were particularly important. Shuffling sideways, 45 degree lunges, or doing side steps off a box can be particularly helpful in maintaining hip strength. Weight-training on its own was judged as only a moderately effective way to improve bone density, not nearly as effective as impact sports like volleyball or soccer. Weight-lifters did have stronger bones than swimmers or bicyclists, however. The issue is tricky as you age, because higher-impact activities like box jumps, for example, are definitely riskier (and in many cases, impossible!) than traditional weight-training. However, modifications, like standing on one leg while doing bicep curls, or combining bicep curls with a lunge, can increase bone density while keeping in a safe parameter. As you age, keep moving. If you can jump, do so! If you can't jump, but can run, do that. If walking is the only viable option for you, so be it. Keep those bones strong, and that heart pumping!