Originally published October 4 2005
Experts recommend weight lifting for strengthening your skeleton
by Mike Adams, the Health Ranger, NaturalNews Editor
Tissue researcher Kenneth McLeod, chair of the Bioengineering Department at Binghamton University (N.Y.) has stated that calcium supplements and light exercise are not adequate in terms of maintaining bone density, for which he recommends weight lifting and its stimulating effects on fluid flow across bones.
I do a combo of free weights, machines and core exercises for 45 minutes, two days a week, and do weight-bearing aerobic exercise for 35-plus minutes five days a week.
A. Physical activities involving explosive moves and resistance are the most important factor in maintaining bone density.
Walking, jogging, dancing, kickboxing, gardening and snowshoeing are all good, but the single most effective way to maintain bone health is through weight lifting.
According to Tufts University Professor and author, Miriam Nelson, "We found that women who did resistance training twice a week for one year actually gained bone density versus a control group who did no resistance training and lost bone density."
Leading tissue researcher, Kenneth McLeod, chair of the Bioengineering Department at Binghamton University (N.Y.), found that just taking calcium and doing some walking will not make new bone.
"There has to be a signal to make bone, and it turns out that if you don't have adequate fluid flow across your bone, you're not going to have adequate cell metabolism to trigger cell formation," states McLeod.
When lifting weights, learn proper form and start with easy weights that you can do two sets of 12-15 repetitions with before tiring.
You may want to ask your physician whether you need to have a baseline bone density test just to see where you are.
Other factors can affect your bones regardless of activity level and healthy eating habits, (such as medication, celiac disease, genetic factors and hormonal changes, to name a few).
I highly recommend Miriam Nelson's book, "Strong Women, Strong Bones" (Perigee, $13.95) to teach you more about diet and exercise.
This book offers readers a further understanding of osteoporosis and provides ideas on how to fight it.
All content posted on this site is commentary or opinion and is protected under Free Speech. Truth Publishing LLC takes sole responsibility for all content. Truth Publishing sells no hard products and earns no money from the recommendation of products. NaturalNews.com is presented for educational and commentary purposes only and should not be construed as professional advice from any licensed practitioner. Truth Publishing assumes no responsibility for the use or misuse of this material. For the full terms of usage of this material, visit www.NaturalNews.com/terms.shtml