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Exercising to promote healthier bones · Illinois Valley - Shaw Local

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  Speaker 1: Exercising to Promote Healthier Bones, written by Women's Week 2026.
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  Speaker 1: This article is being read by an automated voice brought
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  Speaker 1: to you by Everlit. Osteoporosis is a condition that affects
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  Speaker 1: both men and women, but aging women are notably more
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  Speaker 1: susceptible than men. The Mayo Clinic says osteoporosis causes bones
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  Speaker 1: to become brittle or weak, and overall bone loss can occur.
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  Speaker 1: While bone tissue is constantly being broken down and replaced,
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  Speaker 1: Osteoporosis occurs when the creation of bone does not keep
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  Speaker 1: up with the loss of old bone. This makes bones
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  Speaker 1: susceptible to fractures and breaks more readily, particularly in the
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  Speaker 1: event of a fall or injury. Good nutrition that includes
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  Speaker 1: calcium and vitamin D intake through natural foods and sometimes
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  Speaker 1: supplementation may help alleviate osteoporosis risk. But exercise is a
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  Speaker 1: key component too. Dot Harvard Medical School reports that exercise
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  Speaker 1: reduces the risk of falling and also fracturing a bone
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  Speaker 1: if a fall occurs. According to an analysis published in
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  Speaker 1: the journal BMJ, programs of balance, strength, and resistance training
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  Speaker 1: reduce the odds of falls resulting in fractures by more
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  Speaker 1: than 60%. The Mayo Clinic says, exercise can increase muscle
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  Speaker 1: strength and improve balance. It also can maintain or improve
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  Speaker 1: one's posture, all factors that are vital to bone health.
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  Speaker 1: Like muscle, bone is living tissue, so it can be
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  Speaker 1: strengthened with exercise. Here's a look at the best bone-building
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  Speaker 1: techniques through exercise. Weight-bearing exercises. While swimming and cycling can
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  Speaker 1: build strong muscles and offer cardiovascular benefits, they don't do
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  Speaker 1: as much for the bones because these activities don't involve weight-bearing.
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  Speaker 1: Weight-bearing exercises force a person to work against gravity and
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  Speaker 1: include walking, jogging, climbing stairs, dancing, and more, says the
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  Speaker 1: NIH Osteoporosis and Related Bone Diseases National Resource Center. Muscle-strengthening exercises.
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  Speaker 1: Harvard Medical School suggests using the body's own resistance to
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  Speaker 1: work against gravity and to build muscle strength. Using weight machines,
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  Speaker 1: free weights, resistance bands, and lifting one's own body weight
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  Speaker 1: are some ways to do so. Flexibility exercises. Engage in
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  Speaker 1: activities that help improve flexibility. Yoga has been known to
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  Speaker 1: improve flexibility across various age groups. Additional activities that move
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  Speaker 1: joints through their full ranges of motion may include acrobatic
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  Speaker 1: exercises like gymnastics, Pilates and simple deep stretching. The Mayo
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  Speaker 1: Clinic warns against stretches that flex the spine or cause
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  Speaker 1: a person to bend at the waist for people who
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  Speaker 1: already have been diagnosed with osteoporosis. Balance exercises. Certain regimens
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  Speaker 1: will help improve balance to prevent falls. While yoga also
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  Speaker 1: incorporates balance, Tai Chi is another effective balance strengthening activity. Also,
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  Speaker 1: practicing standing on one foot at a time and tilting
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  Speaker 1: from side to side can help improve balance. Osteoporosis does
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  Speaker 1: not have to be an inevitable part of aging. Engaging
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  Speaker 1: in bone strengthening exercises can reduce the risk of developing
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  Speaker 1: this condition. WT235916.