Hoping to avoid osteoporosis, possibly a hip fracture?
From the NY Times’ Gretchen Reynolds–>>Why High-Impact Exercise Is Good for Your Bones – NYTimes.com.
I have been a faithful member of a gym for decades. But, no more. I didn’t renew my YMCA membership for 2014. After returning from backpacking 2,500 miles in 2013, I experienced a turnaround of sorts.
I exercise outside now- either walking, snowshoeing, riding my bikes ( which I have been able to do all winter), or tending to “farm chores”, like harvesting and transporting wood. I also save $450 a year in gym fees. Driving twenty miles round trip to the gym to work out for 45 minutes makes no sense, when I can just walk out the door and get moving. Granted, there are days where it is just too cold or snowy to safely do something out there, so I keep a couple dumb bells and a stability ball around to take up the slack.
How’s it working for me? So far, really good. I lost 27 pounds on the hike, and usually gained back weight within a few months of home food and reduced activity. However, this time I’m still down 15 pounds.
I’ll post details about my home exercise program sometime. Bottom line is that I feel good and have adequate energy on my hikes and biking loops.
One of the regular exercises that I have added to my program is jumping up and down from stairs, or an elevated railroad tie that’s outside.
I decided to start jumping after reading a superb book, Daniel E. Lieberman’s The Story of the Human Body Liberman is a evolutionary anthropologist at Harvard. He writes about “mismatch diseases” that are a product of the incompatibility of our evolutionary drives with modern society: heart disease, obesity, and type 2 diabetes, back problems, and osteoporosis. Rates of osteoporosis are on the rise, a fact Lieberman attributes to declines in the physical activity necessary to build and maintain bone mass.
The guy is a genius, this is his territory, he’s mined it fully. Lieberman points out that while the roots of our tango with osteoporosis are already established, there are still things one can do to keep deterioration at bay. For example, I had no idea that teenage inactivity results in smaller skeletal mass, which increases one’s risk of osteporosis later on. Calcium supplementation may be one of the established procedures to fend off osteoporosis, however, it’s not often effective.
Any old exercise program won’t do. Check out this alarming article: Are Cyclists Pedaling Towards Osteoporosis? “People do not achieve peak bone mass until their late twenties, so if cyclists or swimmers are in their early or mid twenties, and they’re not doing any exercise that’s going to load their spine and help them achieve peak bone mass, they may be putting themselves at risk for a fracture.”
Might as well jump…..