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| A Ladies’ Home Journal Healthy Dose® Advertising Section |
More Information |
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UNIVERSITY OF MICHIGAN
HEALTH SYSTEM
Excellence in patient care, medical education and research defines the University of Michigan Health System (UMHS). People come from around the world seeking care, resulting in 1.6 million outpatient visits, more than 43,000 admissions, 75,000 ER visits, 64,600 surgical cases and more than 3,800 babies delivered annually. UMHS is ranked among the top medical institutions and medical schools in the United States every year. For more information about UMHS and its services, visit www.med.umich.edu. |
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Colleen Greene
MFIT/Michigan Healthy Community Wellness Coordinator |
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Yolanda Rosi Helfrich, M.D.
Assistant Professor of DermatologyUniversity of Michigan Medical School |
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Andrew Heyman, M.D.
Clinical Lecturer in Family MedicineUniversity of Michigan Medical School |
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Kathy Goldberg, M.S., R.D.
Culinary Arts Specialist MFIT/Culinary Team
Elizabeth Burt, R.N.
Culinary Arts Specialist MFIT/Culinary Team |
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Martha Funnell, MS, RN, CDE
Diabetes Educator, University of MichiganMichigan Diabetes Research & Training Center |
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The Weight That Can
Help Your Bones |
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Colleen Green
MFIT/Michigan Healthy Community Wellness Coordinator |
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 one density loss is a problem facing many women. While exercise is an important part of building strong bones, daily aerobic exercise alone is not enough. To keep bones dense, add load-bearing and resistance-training exercises into your fitness plan. Mixing up your workout routine can help delay, and may even help reduce, bone density loss.
Load-bearing exercise involves any activity in which your body must support its own weight throughout. Walking, jogging, stair-climbing and jumping rope are all examples of load-bearing exercises. Working the body in this way helps bones maintain their strength, so try to include this type of exercise in your daily routine.
Resistance training is different from simple load-bearing activity |
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because it involves
activities in which
there is added stress
on the body to carry
weight. With more
resistance than the
body mass alone,
these exercises help
to increase muscle
mass, which
supports bones.
Weight-lifting,
push-ups and
crunches are all
activities
that fall
into this category.
If you plan on starting a esistance-training program, or any exercise program, talk to your doctor first. Then start with at least one set of 12 to 15 repetitions to work the muscle group to fatigue. Plan a workout that engages all major muscle groups to maximize results. Since these exercises put extra stress on the body, make sure to rest at least 36 to 48 hours between training periods. |
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While bone density may be affected by a variety of sources including heredity, diet and hormones, resistance-training exercise helps to maintain bone density by challenging bone to respond to added weight. Even more, these exercises not only increase bone density, but also aid in muscle development, burn calories, and may help lower cholesterol and |
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