5 Weight-bearing Exercises for Retirees


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Resistance Training
You can get a full-body workout when you use circuit training machines. As you train, gradually increase your weights and repetitions.
You can get a full-body workout when you use circuit training machines. As you train, gradually increase your weights and repetitions.
iStockphoto/Thinkstock

Resistance training, also known as strength training, not only helps to build your bone density, but also may help build your muscle mass and improve your flexibility and balance. It may also reduce your risk of developing arthritis or back pain or reduce existing symptoms.

A Tufts University study of hip and spine bone density in postmenopausal women found that women who participated in resistance training two days every week for one year gained one percent of bone mass, saw a 75 percent gain in strength and a 13 percent increase in balance [source: Centers for Disease Control and Prevention]. Aim for 30 minutes of resistance exercise two to three times per week. Remember, start with five minutes at a time if that's all you can manage and gradually build your length of exercise as you become stronger.

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Sources

  • American Academy of Orthopaedic Surgeons. "Live it Safe: Prevent Broken Hips." 2007. (May 23, 2011) http://orthoinfo.aaos.org/topic.cfm?topic=A00305, />http://orthoinfo.aaos.org/topic.cfm?topic=A00305
  • Centers for Disease Control and Prevention. "Growing Stronger -- Strength Training for Older Adults." 2011. (May 23, 2011) http://www.cdc.gov/physicalactivity/growingstronger/why/index.html, />http://www.cdc.gov/physicalactivity/growingstronger/why/index.html
  • Centers for Disease Control and Prevention. "Hip Fractures Among Older Adults." 2008. (May 23, 2011) http://www.cdc.gov/ncipc/factsheets/adulthipfx.htm
  • Cleveland Clinic. "Tennis: Stronger Mind & Body." (May 23, 2011) http://my.clevelandclinic.org/heart/prevention/exercise/tennis.aspx, />http://my.clevelandclinic.org/heart/prevention/exercise/tennis.aspx
  • Douglas, Bill. "Bone Loss, Osteoporosis, Depression, Menopause & TAI CHI." ConsumerHealthDigest.com. 2005. (May 23, 2011) http://www.consumerhealthdigest.com/bone-loss-osteoporosis-depression-menopause-tai-chi-htm
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  • MayoClinic. "Bone density test." 2009. (May 23, 2011) http://www.mayoclinic.com/health/walking/HQ01612
  • Mayo Clinic. "Walking: Trim your waistline, improve your health." 2010. (May 23, 2011) http://www.mayoclinic.com/health/walking/HQ01612
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  • MSNBC.com. "Chair yoga catching on among seniors." 2005. (May 23, 2011) http://www.msnbc.msn.com/id/6914206/ns/health-aging/t/chair-yoga-catchingon-among-seniors/
  • Navratilova, Martina. "Walking: The Easiest Exercise." AARP. 2010. (May 23, 1011) http://www.aarp.org/health/fitness/info-09-2010/martina_easiest_exercise_walking.html
  • Taylor, Rebecca Buffum. "Weight-Bearing Exercise: 8 Workouts for Strong Bones." 2008. (May 23, 2011) http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/exercise-weight-bearing
  • USDA. "Appendix C. Glossary of Terms." 2008. (May 23, 2011) http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixC.htm
  • Shape Up America! "10,000 Steps" (May 23, 2011)http://www.shapeup.org/shape/steps.php
  • Stevens, Judy A. and Ellen D. Sogolow. "Preventing Falls: What Works." National Center for Injury Prevention and Control. Centers for Disease Control and Prevention. 2008. (May 23, 2011) http://www.cdc.gov/ncipc/preventingfalls/CDCCompendium_030508.pdf
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