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Weight-bearing exercise benefits all ages
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Often, individuals begin an
exercise program with a goal of losing weight or toning
their muscles. There's an even more important reason why
exercise should be an activity enjoyed by all individuals
- of any age.
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“One of the main reasons why people need
to exercise is to prevent osteoporosis,” said Dr. Jeremy
Tarter, a Danville orthopedic surgeon. “The best treatment
for osteoporosis is prevention from the onset.”
Osteoporosis is a disease in which an individual's bones
become fragile and more prone to fracture. The disease
affects 10 million Americans, most of them women, but
an additional 18 million Americans also have osteopenia,
or low bone mass, that increases their risk for osteoporosis.
The National Osteoporosis Foundation estimates that 1.5
million fractures occur each year as a result of osteoporosis.
“Most people realize their peak bone mass between the
ages of 30 and 35,” Tarter said. “Individuals in their
teens, 20s and 30s should pursue weight-bearing exercises
for that reason. It helps to strengthen their bones and
maximize their bone mass.”
Tarter defines weight-bearing exercise as any activity
performed on a person's feet, using the muscles and bones
against gravity. Examples include walking, running, hiking
or heavy gardening. Swimming and cycling would not be
classified as weight-bearing exercises.
Even though most individuals reach their peak bone mass
by the age of 35, weight-bearing exercises are recommended
for individuals of all ages. Tarter said bones can benefit
from exercise at any age.
“Bone is like muscle,” Tarter explained. “It's a living
tissue that is constantly being broken down and rebuilt.
Exercise helps to increase the mass and strength of bones.”
Tarter said most of the patients he sees in the hospital
are elderly persons who have suffered a hip fracture,
mainly due to osteoporosis. Fractures caused by osteoporosis
are also common in the spine and wrist, he said.
Tarter encourages teens to adopt exercise as a habit that
they carry with them throughout their lifetime. Individuals
can slow the decline of their bone mass by continuing
to be active as they get older. At the minimum, individuals
should exercise at least 30 minutes three to four times
a week.
“The best type of exercise is whatever you enjoy,” Tarter
said. “It should be something you want to do. That way,
you're more likely to continue doing it.” |
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