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Doctor insights on: How Much Exercise Do I Need To Maintain Bone Strength At 55

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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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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 much daily physical activity do I need to maintain my weight at a stable level?

How much daily physical activity do I need to maintain my weight at a stable level?

30 minutes: Current recommendations include 30 minutes of a moderate aerobic activity 5 times a week. If you prefer vigorous activity you can shorten the time. To maintain your current weight you must couple regular physical activity with moderate calorie intake, about 1800-2000 calories per day for the average adult. ...Read more

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How much time do I need to walk daily and weekly to get the maximum affect out of exercising?

How much time do I need to walk daily and weekly to get the maximum affect out of exercising?

Varies per person: Walking distance, time and frequency vary per person depending on your goals, level of fitness, other medical conditions. For the deconditioned/out-of-shape person, 20 minutes 3 times/week is a good start. Working up to 30-60 minutes 5 times/week is a good end goal. ...Read more

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How much will i need to exercise to ensure i lose 1 pound a day?

How much will i need to exercise to ensure i lose 1 pound a day?

Cardio Mix: This varies from person to person. If you have adipose tissue to lose (not everyone does), then consider an increase in cardio and a balanced diet. However, do not always do the same exercise or you will increase your risks for stress injuries. Mix things up with walking, running, biking, swimming, or circuit training. Ultimately you need to burn more than you consume. ...Read more

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How much protein do I need to add to my diet if I lift weights and exercise regularly?

How much protein do I need to add to my diet if I lift weights and exercise regularly?

Unknown: This has many variables including your pre training weight, intake, intensity of training, etc.Consult a trainer. ...Read more

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How many reps and sets should I do per muscle when lifting dumbbells at home? I don't want endurance, I want to build muscle up as much as I can.

How many reps and sets should I do per muscle when lifting dumbbells at home? I don't want endurance, I want to build muscle up as much as I can.

6-10: The idea of reps is to work the specific muscle group to exhaustion and then rest it until your strength has returned. If you have a lot of endurance go as long as you can without causing pain, it will take a bit of trial and error. I suggested 6-10 reps per set to avoid pain and muscle injury. The number of sets is the number it takes to avoid painful muscle injury, try it out ! ...Read more

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How often should I weight lift to build muscle, and how much protein per day should I consume? I want to build up as efficiently as possible. I'm 5 ft 6 inches tall and 105 lbs.

How often should I weight lift to build muscle, and how much protein per day should I consume? I want to build up as efficiently as possible. I'm 5 ft 6 inches tall and 105 lbs.

Lift every day : Giving each muscle group 3-4 days rest. Use a 4 day cycle to work all groups in. You can take a day off a week at first. At 105 pounds, consuming 50-75 grams of lean protein a day should build muscle in that schedule. ...Read more

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How much daily physical activity do I need to maintain healthy weight?

How much daily physical activity do I need to maintain healthy weight?

Calories and exercis: Combination of caloric restriction and at least half hour of moderate intensity exercise are needed for optimum effectiveness. ...Read more

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How much cardio exercise do I need to improve my fitness?

How much cardio exercise do I need to improve my fitness?

30 mins 4x/week: You need to do cardio to the point of a good sweat. 30 minutes four times per week should do. Make sure you listen to your body - if it's tired, take a rest day. And if you have medical conditions, get cleared by your physician first. ...Read more

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How much activity do I need every day in order to maintain good digestive health? What are some workouts I can do?

How much activity do I need every day in order to maintain good digestive health?  What are some workouts I can do?

Exercise: in order to maintain good health and wellness, you need to exercise (walk, dance, swim,etc) 30 minutes a day 5-6 days a week. This will help your heart health, GI health and improve insulin resistance. ...Read more

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How often should you add more to your diet if you're doing a strength training program and how much weight?

How often should you add more to your diet if you're doing a strength training program and how much weight?

Eat better not more: Strength doesn't come from carbo loading, high calories, protein packing or other fads & trends. Improve your diet, try eating smaller meals more frequently, and balance activities to reduce injury risks and overuse. Sleep, breathe, enjoy! push yourself enough to feel aching without ripping or residual pain. Focus on form so your strength is more functional. Target a healthy life-long weight goal. ...Read more

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How much physical activity do I need to do to lose weight faster?

How much physical activity do I need to do to lose weight faster?

Exercise: It takes a negative 3500 calories to lose one pound of fat. I.E. If you exercise each day and burn off 500 calories more that your baseline you will lose a pound a week without changing your intake. However your intake is overall much more important in the weight loss equation. ...Read more

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So to maintain weight how many calories do I need at BMI 20?

So to maintain weight how many calories do I need at BMI 20?

That depends..: ...On your individual metabolism, the amount of exercise you do, and many other factors. If you are very sedentary, you will need very few calories. If you are extremely active, you will need many more. ...Read more

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Why should I take time from emphasizing walking/bike riding to do strength training or yoga? Goal is to lose weight.

Why should I take time from emphasizing walking/bike riding to do strength training or yoga? Goal is to lose weight.

Strength training : Builds lean muscle mass which increases your metabolism allowing you to burn more calories for the same workout and you can make weight training a cardio event as well. Yoga can allow you to better focus on your goal while maintaining flexibility with your exercising to help minimize muscle aches and injuries for a well balanced workout of body and mind! ...Read more

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How much time should I work out to lose weight ( men )?

How much time should I work out to lose weight ( men )?

That is up to you.: This site helps determine calories burned for > 100 activities: http://www.prohealth.com/weightloss/tools/exercise/calculator1_2.cfm There are 3,500 calories per pound. The number of calories you burn in working out will determine the rate (if consumption doesn't change). You put on muscle (which weighs more than fat) but which will ^ your metabolic rate. ...Read more

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How to increase my hemoglobin level from 13 to 14 and how much time do i need to do so ??

How to increase my hemoglobin level from 13 to 14 and how much time do i need to do so ??

Normal hemoglobin: Normal haemoglobin levels vary from lab to lab, but for men, normal levels are from around 13.8 to 17.2. Iron-rich foods include most meats, chicken, and some surprises like oysters and sardines. Better yet, get iron from healthy plant sources instead: try lentils, beans, & spinach. Check for hidden bleeding from stomach ulcers. Ask a Dr to assess why you are anemic. Recheck levels in a month. ...Read more

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How do I keep the strength not to eat when dieting?

How do I keep the strength not to eat when dieting?

Doesn't work that: way. Avoid situations involving triggers/cues/availability. Substitute less awful things to eat, or, rehearse how badly you feel not doing the right thing in the contexts in which bad choices are made (I overeat at Wegman's, I recall how I felt after last time before I go in). http://www.amazon.com/dp/0692496157/ is built for this question ...Read more

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Will i need to burn more calories than i eat to improve my fitness level?

Will i need to burn more calories than i eat to improve my fitness level?

No: A calorie deficit will cause weight loss. You may or may not achieve a higher level of fitness. Training does burn calories, but fitness requires fuel (calories) to strengthen muscles and since muscled require calories for growth, burning off too much may actually cause muscle wasting. ...Read more

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How to get fat efficiently and healthy?Does matter how many I eat also won't gain weight, I want to reach normal bmi.

How to get fat efficiently and healthy?Does matter how many I eat also won't gain weight, I want to reach normal bmi.

Weight gain: The desire to gain weight is more than just a function of what you eat. Genetics (size of your parents), muscle mass, and bone structure also play an important role. Also, many diseases can also cause one's bmi to be low. Best to see your doctor to discuss all of these factors. Be sure to bring in your parent's height and weight and your body fat measurement. ...Read more

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How to build strength to do pull ups? I can't even do one pull up an I don't know how to increase strength to do it?

How to build strength to do pull ups? I can't even do one pull up an I don't know how to increase strength to do it?

Start slowly: Pull-ups are a difficult and complex exercise. I would start by doing push-ups - once you can do 20-30 regular pushups (not "girl" push ups) then start working on "diamond" push ups (put your hands close together on the floor so the fingers make a diamond). Build up on how many of those you can do. Then move to supported pull-ups (with a chair underneath your feet). Keep working at it! ...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