Strong bones help minimize the risk of falls or serious injuries like fractures. For hikers and other outdoors people over 50 who want to stay active, exercise and nutrition can help maintain this essential infrastructure.
"Bone is living tissue that's continually being repaired and replaced by the body's cells through remodeling," says Terry Pratt, a certified physical therapist at Greater Brunswick Physical Therapy in Brunswick, Maine. "This process maintains bone mass and reduces bone loss by balancing bone deposition and absorption. Generally, the higher the bone mass the stronger the bones."
Maintaining Bone Mass
Bone mass accumulates in the skeleton until somewhere between the ages of 25 and 35, when peak bone mass is reached, according to Pratt. After that, the body doesn't build any new bone, but rather works only to maintain the bone that is already present, so there is a net loss over time. Around age 50, hormonal changes begin to occur. Both estrogen and testosterone are important in maintaining bone mass, but during and after menopause, women experience decreased estrogen levels, often at an accelerated rate, while men lose testosterone, albeit at a slower rate. "This is when exercise really becomes your best friend," says Pratt.
Bone mass accumulates in the skeleton until somewhere between the ages of 25 and 35, when peak bone mass is reached, according to Pratt. After that, the body doesn't build any new bone, but rather works only to maintain the bone that is already present, so there is a net loss over time. Around age 50, hormonal changes begin to occur. Both estrogen and testosterone are important in maintaining bone mass, but during and after menopause, women experience decreased estrogen levels, often at an accelerated rate, while men lose testosterone, albeit at a slower rate. "This is when exercise really becomes your best friend," says Pratt.
Weight-Bearing Exercises
Bone mass is deposited in response to the forces placed upon it. For seniors, then, regular weight-bearing exercise is critical because it creates the forces necessary to stimulate the cells of the body to produce more bone where it is stressed. "Work the legs, for example, and your body will deposit more bone there, making them thicker and thus stronger," explains Pratt.
Bone mass is deposited in response to the forces placed upon it. For seniors, then, regular weight-bearing exercise is critical because it creates the forces necessary to stimulate the cells of the body to produce more bone where it is stressed. "Work the legs, for example, and your body will deposit more bone there, making them thicker and thus stronger," explains Pratt.
Weight-bearing exercise not only strengthens bone and muscles, but helps improve balance, coordination, and flexibility. Hikers need all of these things to negotiate steep mountainsides, rocky trails, and stream crossings. And a few simple exercises can make a big difference.
Pratt recommends walking as a low-impact, weight-bearing exercise, a natural activity if you're a hiker. Strap on a day pack for additional weight, and add a few hills into your circuit through the local neighborhood or city park when you can't get out for longer hikes.
Squats, lunges, step-ups, and step-downs are resistance exercises that work the quadriceps, hamstrings, and gluteal muscles of the lower body and help to build strong bones, says Pratt. Start each of these exercises by standing with your feet shoulder-width apart, with your knees relaxed and your back straight.
SQUATS Bend your knees and lower your rear end as if you were going to sit in a chair. Go one-quarter to one-third of the way down, hold for several seconds, then come back up.
LUNGES Take a regular step forward, then bend the back knee toward the floor and go down one-quarter to one-third of the way. Pause for several seconds, then rise up again. Repeat with the opposite knee forward.
STEP-UPS Stand 6 inches away from the bottom of a set of steps. Put one foot completely up on the first step, then use that leg to lift your other leg onto the step. Repeat, starting with the opposite leg.
STEP-DOWNS Begin by standing on the first step, then step down one leg at a time, placing both feet flat on the floor. Repeat on the opposite side.
"Perform each exercise slowly, looking for tightness as you move," cautions Pratt. "Do two sets of 20 repetitions per exercise per session. Use dumbbells for added benefit." For a well-rounded workout, work your upper body as well, and do some stretching and balance exercises. Pratt recommends that you talk to your doctor before starting any new exercise plan, and that you get an annual physical exam.
Eating Well
Proper nutrition for healthy bones starts with plenty of calcium and Vitamin D (but not too much). At least 1,000 mg of calcium and 600-800 units of Vitamin D— obtained through dietary supplements and healthy eating—are recommended daily. Exposure to sunshine helps your body synthesize Vitamin D too. Eat sensible portions of vegetables and fruit, whole grains like brown rice and whole-grain breads and pasta, fish, poultry, beans, and low-fat varieties of cheese, yogurt, and milk. Limit fats and drink plenty of water. A good diet not only builds strong bones but helps maintain a healthy body weight too.
Proper nutrition for healthy bones starts with plenty of calcium and Vitamin D (but not too much). At least 1,000 mg of calcium and 600-800 units of Vitamin D— obtained through dietary supplements and healthy eating—are recommended daily. Exposure to sunshine helps your body synthesize Vitamin D too. Eat sensible portions of vegetables and fruit, whole grains like brown rice and whole-grain breads and pasta, fish, poultry, beans, and low-fat varieties of cheese, yogurt, and milk. Limit fats and drink plenty of water. A good diet not only builds strong bones but helps maintain a healthy body weight too.
Source: http://www.outdoors.org
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