How exercise reduces falls and fractures, and the surprising benefits of yoga

Also: Yoga's benefits may extend to the heart; Benefits of flexibility exercises.

April 16, 2015 April 16, 2015 Regular exercise reduces falls and fractures Your bone strength and size peaks by age 30. After that, bones tend to become less dense, making them more fragile and subject to breaks. Bone strength in later life depends upon your peak bone mass in youth. An active lifestyle in youth can increase maximum bone density. Even if you're older, exercise is still a great way to protect your bones. The physical stress placed on bones during exercise stimulates the growth of new bone tissue. The type of exercise you do matters. To bolster your bones, you need to get regular weight-bearing exercise. This includes weight lifting and resistance training, as well as any type of activity that forces you to work against gravity by standing or carrying your body's weight, including running, walking, dancing, and stair climbing. Activities such as swimming or biking aren't weight-bearing and thus don't build bone. Generally, higher-impact activities (such as running) or resistance exercises (such as strength training) have a more pronounced effect on bone than lower-impact exercises, such as walking. Get your copy of Starting to Exercise What can improve your mood, boost your ability to fend off infection, and lower your risk for heart disease, diabetes, high blood pressure, and colon cancer? The answer is regular exercise. It may seem too good to be true, but it's not. Hundreds of studies demonstrate that exercise helps you feel better and live longer. This report answers many important questions about physical activity. It will also help guide you through starting and maintaining an exercise program that suits your abilities and lifestyle. Only the bones that bear the load of the exercise will benefit. For example, running protects bones in the hips and legs, but not the arms. A well-rounded strength training plan can benefit practically all of your bones. Because exercise improves your overall strength, coordination, and balance, it also makes you less likely to fall, which means less opportunity to break a bone. To read more about the many benefits of exercise and learn how to start an exercise program that works for you, buy Starting to Exercise, a Special Health Report from Harvard Medical School.  Share this story: News and Views from the Harvard Health Blog More than a stretch: Yoga's benefits may extend to the heart Yoga is good for the muscles and the mind. New research suggests that it may also be good for the heart. Benefits of flexibility exercises Activities that lengthen and stretch muscles can help you prevent injuries, back pain, and balance problems. A well-stretched muscle more easily achieves its full range of motion. This improves athletic performance — imagine an easier, less restricted golf swing or tennis serve — and functional abilities, such as reaching, bending, or stooping during daily tasks. Stretching can also be a great way to get you moving in the morning or a way to relax after a long day. Activities such as yoga combine stretching and relaxation and also improve balance, a wonderful combination. However, note that experts no longer recommend stretching before exercise. Newer recommendations suggest that you start your workout routine with a warm-up such as an easy walk or a sport-specific routine, such as serving some tennis balls and practicing ground strokes before a match. This gets blood and oxygen flowing to your muscles. After five to 10 minutes of warm-up, your muscles are warm and supple. This is a good time to stretch. You can even do your flexibility exercises as a post-workout cool-down. To get more tips on starting a successful exercise program, buy Starting to Exercise, a Special Health Report from Harvard Medical School.  Share this story: Featured in this issue Starting to Exercise Featured content: • What can exercise do for you? • Should you talk to a doctor first? • Getting started: What type of exercise should you do? • The workouts • Designing your own program •  ... and more! Click here to read more » Harvard Medical School offers special reports on over 50 health topics. Visit our website at http://www.health.harvard.edu to find reports of interest to you and your family. PHONE ORDERS - please call our toll-free number: 1-877-649-9457. You are currently subscribed to HEALTHbeat as dr.samah.saied.ahmed@gmail.com. EDIT YOUR SUBSCRIPTION PROFILE UNSUBSCRIBE SUBSCRIBE TO HEALTHbeat VIEW HEALTHbeat ARCHIVES Visit our website at: www.health.harvard.edu Email us at: healthbeat@health.harvard.edu FOLLOW US ON:  Facebook Twitter Copyright © 2015 by Harvard University. Harvard Health Publications, 10 Shattuck Street, 2nd Floor, Boston, MA 02115, USA * Please note, we do not provide responses to personal medical concerns, nor can we supply related medical information other than what is available in our print products or website. For specific, personalized medical advice we encourage you to contact your physician.