BONE BELIEFS

A bone-density scan is the best way to figure out my risk for osteoporosis

TRUE A bone-density or DEXA (Dual Energy X-ray Absorptiometry) scan measures bone density. Painless and safe, it takes 10-15 minutes and involves lying flat on a platform, fully clothed, as the arm of the machine passes over your body. This scan is the best way to determine your odds for developing the disease, but it’s also crucial to consider your muscle strength and balance, diet and other lifestyle factors such as smoking and alcohol consumption as they’re a key part of the equation. At your next check-up, ask your doctor to help evaluate your risk. Be sure to discuss any family history of fractures or osteoporosis, as well as your habits. Be honest!

Once I turn 30, it’s too late to do anything

FALSE While it’s true you stop building bone mass in your 20s, you can still do plenty to stop it being siphoned away. Research has shown women of all ages who walk at least four hours a week have a 40% drop in their risk of hip fractures. Getting enough vitamin D and calcium is also crucial, as is not smoking.

Swimming won’t help my bones

FALSE Strength training, weight-bearing exercise such as walking, and highimpact moves such as jumping lead the charge when it comes to building bone, but that doesn’t mean other activities have no value. Anything that engages your muscles will have some positive effect. Swimmers have been found to build bone tissue at a higher rate than those who didn’t exercise.

Yo-yo dieting can be harmful in the long run

TRUE When kilograms come off, you lose muscle mass alongside fat tissue, and the less muscle that you have, the weaker your bones will ultimately be. When you repeatedly gain and lose weight, you have less time to rebuild muscle.

Walking is enough to keep my bones strong

TRUE AND FALSE If you’re sedentary, starting a walking program will strengthen your bones. But if you’re already active, you might need to shake things up a bit. Here are three ways to do that:

Make an impact

If your joints are healthy, weave high-impact moves such as jumping into your workout.

Move differently

Introducing new patterns – such as jumping side to side – can surprise, and strengthen, your bones. Consider activities where you move in a variety of directions, such as playing tennis, doing aerobic exercise or dancing.

Hit the weights Whether you’re lifting dumbbells or working against your own body weight (squats, pushups), resistance training stimulates bone-building. Just be sure to include moves that work your hips (squats and lunges), spine (lifting weights while standing) and forearm (bicep curls) as they are most at risk for fractures.

WOMEN WHO WALK AT LEAST 4 HOURS A WEEK HAVE A 40% DROP IN THEIR RISK OF HIP FRACTURES