This has been the cause of much debate amongst health professionals. Bones get stronger with any physical activity that you do. Weight bearing activities such as walking and hiking, skating and skiing, dancing, tennis, squash and basketball are great ways to include some sport and active living into your “strong bones” plan. Strength training 2-3 times a week has been shown by Dr. Miriam Nelson (a researcher at Turfts University in the USA and author of Strong Women, Strong Bones, 2000) to halt and even reverse bone loss in women.
For more information on how to add strength training into your active living program go:
http://www.caaws.ca/mothersinmotion/e/baby/activity_strength_muscular.cfmWhile physical activity is important it is only one of the key players for building “strong bones”, diet is also very important. The best nutrition plan for bone health includes plenty of fruits and vegetables and foods that are high in calcium and vitamins K (dark leafy green vegetables) and vitamin D (sunlight, fortified milk and soy products, organ meats).
Vitamin D is difficult to get from your diet along and Canadians do not get enough sunlight to produce sufficient Vitamin D. If you avoid dairy products or do not drink 3-4 glasses of milk or fortified soy beverages daily a multivitamin/mineral supplement or a calcium supplement with vitamin D will help you meet your recommended daily bone building nutrient requirements.
