Best exercises for strong bones (3 of 5)

Rowing

In an Oregon University study, postmenopausal women who rowed competitively for one year experienced a 6-percent greater increase in spine density than women who did not row but who were physically active.

Aerobic dance

Women who did a 45-minute step aerobics class three times a week for six months experienced a 3-percent increase in bone density in their spines, legs and heels.

Researchers at Texas A&M University say step aerobics adds the extra challenge of changes in direction and speed that stimulate the bones even better than skipping rope and jogging that only offer impact.

A British study found that high-impact aerobics (aerobics with hops, skips, and jumps) improved the hipbone density of postmenopausal women and men over 50.

Walking

A Johns Hopkins Hospital study found that light-intensity walking does not strengthen bones. Brisk walking delivers a higher impact than slow walking.

Brisk walking (as if you are late for an appointment) for 30 minutes four days a week can help reduce bone loss before and after menopause. A study found that women who regularly walked 7.5 miles a week lost bone at a slower rate (four to seven years longer) than women who did not walk.

For people at risk of falling, lifting weights is a better and safer alternative than walking.

ref: dailyinquirer