You may know that consuming adequate amounts of calcium (1,000 mg/day for adults 19-50 and 1,200 mg/day for ages 51 and over) helps maintain bone health. But did you know that weight-bearing exercise as part of your workout routine is just as important? Weight Bearing exercise is any type of activity that requires your bones and muscles to work against gravity while they bear your weight.
* Your bones work harder and become stronger in response to the stress.
* Examples include weight lifting, jogging, stair climbing, dancing, racquet sports, step aerobics and power yoga.
* Try to include at least 20 minutes of weight-bearing exercise into your fitness routine two to three times a week.
* Remember, weight-bearing exercise needs to be site specific, so it’s important to target both your upper and lower body for optimal bone health.
Source: Idea Fitness Journal (2006)