April 13, 2007, Newsletter Issue #108: Bone Density Strategy
Tip of the Week
Bone Density Strategy: Adequate intake of calcium throughout life is the best option for prevention of bone loss. For women, estrogen replacement therapy offers benefits in helping slow the loss of calcium after menopause. Research shows that weight bearing activities like dancing, stair climbing, walking, running, and strength training may stimulate bones and encourage them to conserve calcium.
Strength training has been shown to have other benefits for women who are nearing menopause or who are post-menopausal. Weight management and good posture, and increased feelings of well being are just a few of the gains from regular strength training. Postmenopausal women should stop at 3 to 5 pound weights and try to work against their own body´s resistance when weights aren´t available.
Free-weight exercises are helpful in developing coordination and balance. At least twice a week do some multi-joint exercises such as lunges, trunk strengthening moves, or 1/4 squats.
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