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Doctor insights on: How Does Exercise Help Build And Maintain Strong Bones And Prevent Falls

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How does exercise help build and maintain strong bones and prevent falls?

How does exercise help build and maintain strong bones and prevent falls?

Many ways: Studies show that weight bearing exercising like walking help with maintaining bone density. Exercises that do not have some weight bearing do not do as well with bone density. In general people who remain physically fit generally have better balance however certain exercises like tai chi and yoga have been shown to help with balance. ...Read more

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Bone (Definition)

Bone is a living growing tissue made mostly of collagen (protein that provides soft framework) & the mineral calcium phosphate that adds strength & hardens the framework. Two types of bone are found in the body; cortical (dense compact outer layer) & trabecular (makes up inner layer, ...Read more


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How can vitamin d help to maintain strong bones helping to prevent the development of osteoporosis?

How can vitamin d help to maintain strong bones helping to prevent the development of osteoporosis?

More calcium to bone: Vitamin D improves the absorption of calcium from diet and help the body to place more of the needed Calcium in your bones ...Read more

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How to increase my weight and build muscles?

How to increase my weight and build muscles?

Eat healthy high : Calorie foods. Eat 6 meals/day. Work on strength training to build your large muscle groups. Workout w heavier weights w fewer repetitions. Sleep at least 8 to 9 hrs/night. Hydrate well w water. Foods to help w healthy weight gain: almonds, cashews, pecans, sunflower seeds, flax seeds, walnuts, hummus, avocados, granola, trail mix, dried fruits, extra virgin olive oil, canola oil, protein shakes, . ...Read more

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Will running often help prevent sickness and keep me healthy?

Will running often help prevent sickness and keep me healthy?

Exercise: Running can help with cardiovascular health, endurance, weight control, mental health and promote over-all wellness. Ensure that you warm up and warm down. Build up distances gradually. Get approval from your physican if you are significantly deconditioned or have any specific medical conditions that may be problematic. ...Read more

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Is it okay for people with high blood pressure to do exercises that improve core strength, increase bone mass and muscle tone?

Is it okay for people with high blood pressure to do exercises that improve core strength, increase bone mass and muscle tone?

Yes, within reason: Once blood pressure controlled, it should be safe to exercise. You may want to get an exercise prescription from your physician. Specifically, look for do' sand don'ts. ...Read more

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Going to do special exercises to boosts muscle growth will muscle growth and bone density come back naturally as i start to eat more?

Going to do special exercises to boosts muscle growth will muscle growth and bone density come back naturally as i start to eat more?

Any muscular: Activity can build muscle. Bone density can improve very slightly with better nutrition and weight bearing exercise -- as long as the primary problems leading to decreased bone density are resolved. Do not expect a full return to normal bone density as that can't happen. ...Read more

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What are good daily exercise routines to build muscle and get generally fit?

What are good daily exercise routines to build muscle and get generally fit?

Varied Ones..: Routines need to be interesting, varied (target all muscle groups, heart and lungs..) and done consistently to create results. There are many routines that fit the bill. I'm a huge fan of exercise "in home" programs, so working out with dvds, saving time and having convenience is appealing and seems to enhance motivation. ...Read more

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How much exercise do I need to maintain bone strength at 55?

How much exercise do I need to maintain bone strength at 55?

Resistance/Gravity: To improve bone strenght, do resistance exercise and gravity based, or impact exercise(walking, jogging, calisthenics).This is the way at any age. ...Read more

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How do vitamins and minerals work together to maintain bone health if 65 and healthy?

How do vitamins and minerals work together to maintain bone health if 65 and healthy?

Calcium/ Vitamin D: Calcium and vitamin d work together. Vitamin d enhances intestinal absorption of calcium. So if you are deficient in vitamin d, then the calcium being consumed will not be absorbed correctly. ...Read more

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I've heard that your metabolism starts to diminish over time. What types of food should I eat and and exercises to maintain a strong metabolism?

I've heard that your metabolism starts to diminish over time. What types of food should I eat and and exercises to maintain a strong metabolism?

High Quality: Avoid processed, packaged, and restaurant food most of the time. Lots of veggies, very light on fatty foods and especially red meat. As for exercise; some exercise is slightly better for you in terms of weight loss, injury, etc. But my advice is do the exercise you enjoy, because doing it often if the key! ...Read more

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What is the minimum amount of exercise a man might do to keep healthy and strong enough to prevent weakness?

What is the minimum amount of exercise a man might do to keep healthy and strong enough to prevent weakness?

30 minutes/day: It is good to exercise about 30 minutes/day, at least 4-5 days/week. After consulting your doctor you may wish to increase the intensity of exercise from simple walking to jogging, exercise bicycle, healthrider etc. ...Read more

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What is the diet to increase hair growth abd strenght ..And to prevent split ends?

What is the diet to increase hair growth abd strenght ..And to prevent split ends?

Hair growth: Split ends are due to mechanical stress on hair-brushing, hair dryers, hot combs, perms, etc. A good balanced diet will promote healthy hair growth. Extreme dieting, low iron, low vitamin d, low biotin, low thyroid, certain medications and many other factors can cause hair to shed. Iron supplementation has to be done under dr's supervision as too much iron can be dangerous to the liver. ...Read more

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From a preventative view. Does cardio help to strengthen existing weak artery walls and reduce existing plaque buildup or just help to stop further?

From a preventative view. Does cardio help to strengthen existing weak artery walls and reduce existing plaque buildup or just help to stop further?

Help existing!: Recent studies have shown a reversal in build up of plaque with exercise and healthy diet. The Mediterranean diet has the most evidence to back this up. Fresh vegetable, fruit, fish, ollives.... ...Read more

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Trying to build and maintain lean muscle. What is the key to keeping lean muscle. I'm 130lbs and 5"7 but can't seem to keep my hard earned muscles?

3 x wk: Workouts 3 times per week should be enough to maintain muscle tone in someone your age. You might use a floor routine like this one which requires no equipment: http://www.Youtube.Com/watch?V=xuhyfx5l0pg&feature=youtube_gdata_player. ...Read more

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What foods will help strengthen my muscles and prevent them from injury?

What foods will help strengthen my muscles and prevent them from injury?

Muscles Foods: Clean sources of protein are best. Grassfed beef, free range chicken and free range eggs. Protein shakes can be used as well, i prefer an unsweetened whey protein that comes from grassfed cows. Preventing injury is best done with doing warmup prior to activity and the herb turmeric. It has been shown in recent studies to help tendonitis. 400-500mg twice daily of a standardized curcuminoid product. ...Read more

Dr. Heidi Fowler
5,138 doctors shared insights

Exercise Or Physical Activity (Definition)

Exercise is a physical activity that is completed to maintain or improve health. Benefits of exercise include weight maintenance, improving mood, increasing energy, preventing or controlling chronic diseases, promoting better sleeping, and improving sex life and libido. ...Read more