| I wish someone had told me when I was 30 that I | | | | If you have been a couch potato, chances are your |
| should look after my bones! For both men and | | | | bones are losing mass and becoming brittle. So get up |
| woman, age 30 is when you have the maximum | | | | off that couch and strengthen those bones. Your |
| strength and density in your bones. It's downhill all the | | | | bone mass can be increased as much as 5 to 10 |
| way after that unless you put some stress on those | | | | percent or more by exercising with weights. |
| bones. | | | | Exercise is good for the cardiovascular and respirator |
| So nobody mentioned all this when I was 30! Never | | | | system - it improves the circulation of blood |
| heard of osteoporosis. Old ladies had dowager humps. | | | | throughout the body. Exercise increases your good |
| I didn't know why. | | | | cholesterol level. Exercise maintains strong and |
| It hasn't been that long since osteoporosis has come | | | | healthy bone and muscle. Bone density and bone |
| to the forefront. Now we know that osteoporosis is | | | | mass are increased. Stress and depression reduced. |
| a disease in which bones become fragile, lose mass | | | | Exercise even helps in getting a good night's sleep. |
| and are more likely to fracture. It's not just woman | | | | You will notice the benefits of an exercise program |
| who get osteoporosis either. According the the | | | | when your body starts firming up. Fat will start |
| National Osteoporosis Foundation, more than 44 | | | | burning off, and even if you can't see your bones, |
| million Americans are affected by osteoporosis. That | | | | they will also be benefitting from your exercise. ( I |
| includes me. | | | | know mine have. ) Adding muscle to your body |
| I have discovered that one of the most important | | | | through weight training will often increase your |
| things you can do to ward off or reverse | | | | metabolic rate. If you increase your metabolism you |
| osteoporosis is to exercise with weights. Stress and | | | | increase the amount of fat burning enzymes in your |
| strain on your bones stimulates the formation of new | | | | body. This means you will burn more body fat even |
| dense bone. Your bone cells are constantly breaking | | | | at rest. |
| down to be replaced with new stronger cells if they | | | | If you are anywhere over 30 there is no better time |
| are stressed. | | | | than now to build and maintain your bones with a |
| To keep your bones strong you need sufficient | | | | vigorous weight training program. It doesn't have to |
| calcium, vitamin D, and weight bearing exercise. If | | | | take up a lot of your time. Exercising vigorously for a |
| you continue this kind of exercise you will minimize | | | | surprising minimal amount of time a day will not only |
| bone loss later in life. No matter what your age, if | | | | increase your bone mass, but you will gain muscle |
| you engage in regular weight bearing exercise you will | | | | strength, lose weight, and achieve a body fitness you |
| maintain higher bone density. | | | | will love. |