Weight-Bearing Exercise: 8 Workouts for Strong Bones
Here are the latest weight-bearing workout trends.
The Latest Weight-Bearing Workout Trends continued...
Maybe you've always thought golf was for old folks -- people who could no
longer do "real" sports. Think again. Shouldering that golf bag around
18 holes, and swinging the big clubs to drive the ball long, adds up to a lot
of upper-body work. And all that walking, and chasing balls lost in the rough,
means plenty of work for your hips and spine. Golf gives "weight-bearing
exercise" a whole new name.
OK, maybe you've got two left feet, or you were never the star in ballet.
But we're not talking point shoes here; we're talking the hottest trends in
salsa, samba, Lindy hop, rhumba, East coast swing, foxtrot, and tango. Use
those hips to get your heart pumping in more ways than one, and build strong
bones while you're at it.
Or try the newest aerobics, kickboxing, or step class at your health club or
local Y. New classes emerge every few months to keep members motivated. A lot
of them now combine strength training with dance or step moves -- and will perk
up your balance as well.
The work of weight-bearing -- and the impact as your feet hit the ground --
can increase bone density, especially in your hips. It's just like walking, and
then some. You'll get even more impact on those bones if you're going uphill or
downhill, and that can improve bone health even more. More impact on your feet
and legs translates into more bone density, says the surgeon general.
And with hiking, boredom is rarely an issue. You're often socializing and
meeting new people, as well as expanding your horizons as you see new
7. Racquet Sports
Tennis, squash, and paddle tennis can rally your bone density. You're
stressing your racquet arm, wrist, and shoulder every time you hit the ball,
and working your hips and spine with all that running around -- and chasing
down wild balls.
If you're going for racquet sports, go for singles. You'll get a lot more
from your workout in terms of bone health, since you'll be running around