Are you in (or approaching) your later years? Are you wondering what you can do to ensure your bones stay strong through the next period of your life?
As we age it is common to begin feeling the effects of years of ‘life’ on your body.
Diseases like osteoarthritis (i.e. degeneration of joints) and osteoporosis (i.e. weakening of bones) are more common in the elderly population. But just because the figures show this, it doesn’t mean these diseases will affect your ability to lead a full and active life.
The good news is, there is plenty you can do now to reduce the risk of bone-related problems down the line. Here are a few exercises for ageing bones that you can perform regularly to keep you and your bones in tip-top shape
Weight-Bearing and Resistance Are Key
It is widely accepted that to increase bone health, we need to stress the bones of the skeleton. The best way to do this is through weight-bearing exercises (i.e. exercises performed in an upright position with our legs impacting the ground). Resistance-type exercises are also beneficial in protecting the skeleton against the effects of ageing. ‘Resistance’ implies an exercise that is performed against a force acting on the body. A simple example would be to compare walking through your house to walking through strong head-on winds. The wind pushing against the body is the resistance aspect.
When we exercise, forces acting on our muscles help to build strength. The forces placed upon the skeleton through the muscles help to activate special bone-building cells within the bones, and these help to maintain or build strength in the bones depending on the intensity of the exercise. In order to increase bone strength, we need to regularly push our bodies beyond the intensity of simple everyday tasks, like walking.
Age Is a Factor
Now, if you’re worried, we’re not going to suggest a new gym membership and intense weightlifting program, then rest easy. There are lots of things to consider, and age (as well as medical history) is a big factor when it comes to prescribing exercise. Someone who is 80 will need a different exercise regime compared to someone who is 55 when it comes to targeting bone health.
Exercises to Try
– Walking uphill
– Hiking across the countryside
– Stair climbing or step-ups
– A friendly game of tennis or badminton
– Dancing
– Pilates
You can add resistance to your exercise program by:
– Lifting weights (always start light to not overload the body)
– Exercising using cables or resistance bands (again, use light resistance to begin with)
– Carry a bag of rice in your backpack when out walking
To help get you started on the pathway to exercise for stronger bones you could come along and join a free Healthy Ageing Program which is run in the Baw Baw, Latrobe and East Gippsland Shires.
The Healthy Ageing Program is sponsored by Gippsland PHN and funded by the Commonwealth Government.
There are many safe exercises for ageing bones, and the team at HealthLinks Gippsland will help to find the right exercises to suit your body.
