Exercises that help prevent osteoporosis
(StatePoint)

We all know that exercise can be good for us. However, not all exercise is the same. Different types can help different parts of our body and can help prevent different ailments.

Take bones, for instance. Did you know that bones are like muscles? The more you use them the stronger and denser they can become.

More importantly, certain types of exercise can help fight the bone loss brought about by aging, including that from osteoporosis, a potentially debilitating disease that causes bones to become porous and break easily.

The key is knowing which exercises to undertake.

For example, people who are walking for exercise may not be getting the health benefits for osteoporosis that other forms of exercise provide.

"For osteoporosis, other forms of exercise are better," explains Stan Reents, PharmD, a certified personal trainer and creator of AthleteInMe.com, a Web site focused on exercise and fitness.

The best exercises for stimulating bone strength are those that cause an "impact" to the skeleton.

"Anything that involves jumping, such as basketball, volleyball, even simple jumping jacks, is most effective," stresses Reents. "Less effective exercises for strengthening bones include cycling, swimming, and surprisingly walking, unless it involves walking up stairs or walking uphill."

While cardiovascular exercise can be great for your heart, you should mix in impact exercises in order to help improve bone strength and density.

"Runners should also incorporate jumping types of exercise or weight-training routines. Cyclists, swimmers, and walkers also need to add some type of impact exercise," says Reents.

And with the National Osteoporosis Foundation estimating that 10 million Americans have osteoporosis and that an additional 34 million already have low bone mass, bone loss is fast becoming an epidemic. Indeed, osteoporosis is responsible for 1.5 million fractures every year and, as the U.S. population continues to age, the rate of fractures is expected to double by 2040.

"Many people might think that osteoporosis is a disease that develops in women after menopause. That's true, but it can occur in both men and women, and across a wide age range," says Reents, who recently authored "Sport and Exercise Pharmacology."

But you needn't wait until you are older to take steps to ward it off. Fighting bone loss is something that you should start when you're young. For young girls, the ages of 10 to 17 are critical years for developing bone strength. If they do not do impact exercise, they can impair this bone development process.

Of course, if you are older and haven't been physically active, don't think it's too late to start the right types of exercise for your specific health needs. Just remember to check with your health care provider before commencing any exercise program.

"I want people, especially the elderly and teenagers, to exercise more and the right way for their specific health needs, so they can lead long, active lives," says Reents.