Weight bearing exercise provides positive benefits on bone health for all ages and fitness levels. Loss of bone density is prevalent among premenopausal women and the aged. Exercise prescription for adults is geared at maintaining bone integrity. Programs for childrem are aimed at increasing bone density: 1)Exercise guildelines to maintain bone density in adults include: *Choose weight bearing activities such as tennis, stair climbing, jogging, walking and activities that may involve some jumping. *Weight train. Resistance training has been shown to be very beneficial in preventing bone loss. *Train at a moderate to hard rate in terms of the loading forces. *Time is not so critical. Make sure you work the loading force (the time when the feet hit the floor) at a good intensity. 2)Guidelines for children to build bone mass include: * Perform high impact activities such as gymnastics, plyometrics and jumping. Include moderate impact activities such as running, jumping and games that involve these skills. * Perform weight bearing and impact moves as often as possible with consideration for proper recovery time. *Time is not the critical element. Get at least a short period on the high, medium and low impact moves. The prevalence of poor bone health in both our young and older population is not an "illness". It is a "use it or lose it" phenomena. Children have poor bone strength because they don't exercise. The same can be said for many older citizens. It takes vary little time and proper exercise to negate a condition which in later life could cause pain, falls, and serious injuries.
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