Bone formation and strengthening is promoted by weight-bearing activities in which the bones are stimulated by the pressures applied by gravity and muscle activity. Weight-bearing exercises that benefit bone health do not need to be highimpact exercises. Many of these exercises are simple, yet effective in their ability to maintain and increase bone density. Examples of weight-bearing exercises which help bone density include: Walking – brisk walking is great for the health of our bones, as well as our heart and lungs, and even helps to clear the mind! Yoga – a form of exercise which includes breath control, simple meditation, and the adoption of specific bodily postures, which is widely practiced for health and relaxation. Tai-Chi – based on a centuries-old Chinese form of exercise which focuses on slow, rhythmic, meditative movements designed to help you find peace and calm. Pilates – a form of low-impact exercise that aims to improve the activation of the core muscle groups, which give stability to the spine, trunk and pelvis. Dancing – there are a wide variety of dance styles which appeal to people of all ages, and are a popular way to meet new people. Resistance training – moving your limbs against resistance provided by your body weight, gravity, bands, or weights such as bars, balls, or machines. Participating in these activities at least three times per week for 20-60 minutes provides the necessary level of stimulation for good bone health. If you have any concerns about your ability to safely participate in any of these activities it is suggested to see your GP prior to commencing an activity program. pindaramagazine.com.au Pindara Magazine 75
Pindara Private Hospital Magazine - Issue Eight
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