Promote Bone Balance Essay

1. Considering the factors that affect bone balance p. 326 (figure 16.2), what steps can you take to promote bone health today? Discuss how various exercises impact bone. What types of activities appear to be the most beneficial? To promote bone health, we should have a well-balanced diet, including calcium, vitamin D, and protein. According to Bushman (page #325), Calcium is the most critical mineral for bone function. Everyone should consume enough calcium to maintain bone health. Even so, calcium absorption is decreased with advancing age. Therefore, aging people need to consume a greater amount of calcium to prevent osteoporosis. Vitamin D and protein are also essential nutrients in shaping the bones. Supplements for calcium, vitamin D, and protein are recommended if we cannot consume enough necessary nutrients for our bone health. Exercise can help with increasing bone mass or preventing age-related bone loss (page #328). To be efficient in bone function, exercise must be weight bearing, since the activity needs to have the ability to strengthen bones. As discussed from previous chapters, aerobic, resistance, …show more content…
Bushman suggests that “resistance training may be one of the most important fitness activities to reduce symptoms and protect your joints” (page #344). Dumbbells, cuff weight, and resistance bands are some tools we can do at home. In addition, aerobic and flexibility has been shown to reduce stiffness associated with arthritis. For those who like to practice low-intensity exercise, neuromotor training can help with joint proprioception (page #343 -346). However, some precautions should be considered for arthritic conditions before engaging in exercise. Problems such as flare-ups, joint instability, and laxity should be alerted immediately and the individual may need to alter his or her exercise program, or reduce the intensity of the activities (page #341