Here’s a formula to help meet all your bone-building requirements.
1. Weight-bearing cardio (four to six times a week for 30 to 60 minutes): Aim for impact. Stair-climbing loads bones more than walking on a flat surface. "Running, walking, or hiking outdoors is better for bones than a treadmill because of the varied terrain," says Susan Bloomfield, PhD, associate professor of kinesiology at Texas A&M. Jumping (volleyball, skipping, jumping rope) is also good.
2. Strength training (two to three times a week for 30 to 40 minutes): "When you strength train," she says, "you use more weight than the bone usually experiences, leading to bone gain."
3. Balance training (15 to 20 minutes three times a week): "Half the battle in preventing fractures is preventing falls, so if you can improve balance, you are ahead of the game," Bloomfield says. Try tai chi or yoga, as well as everyday moves like tandem walks (walking heel-to-toe in a line) and balancing on one leg for 10 to 15 seconds.
Originally published in MORE magazine, June 2006.
