Weekly News & Insights

There are many different types of exercises and all of them offer health benefits.

Weightbearing Exercise

Weight-bearing describes any activity you do on your feet that works your bones and muscles against gravity. When your feet and legs carry your body weight, more stress is placed on your bones, making your bones work harder.

Examples of weight-bearing exercise include:

• Brisk walking and hiking
• Jogging/running
• Dancing
• Jumping rope
• Tennis
• Team sports, such as basketball and soccer
• Stair climbing

Higher impact activities, such as jogging and jumping rope, increase the weight on bones and provide more bone-strengthening benefits. However, people who are frail or who have already been diagnosed with thinning bone should talk to their doctors about the types of physical activity that would be best for them.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=A00674

Many other nutrients — most found naturally and at sufficient levels in a typical diet — contribute to bone health and growth. They include:

• Phosphorus. A major mineral in the body's bone crystal, phosphorus is found in dairy products and meat. Vitamin D improves phosphorus absorption in the intestine and kidney.
• Magnesium. Primarily found in bone crystals, magnesium improves bone strength. Older adults are more likely to be deficient in magnesium. Calcium supplements that contain magnesium can help.
• Vitamin K. Necessary for bone formation and mineralization, Vitamin K also is important for blood clotting, and may assist in channeling calcium directly to the bone rather than the blood vessels.
• Vitamin C. Collagen is the main protein in bone, and Vitamin C is necessary for collagen synthesis. Vitamin C is present in citrus fruits and tomatoes and in many vegetables.
• Vitamin A. Vitamin A is necessary for cells to differentiate normally and for normal skeletal growth, and also is extremely important for eye health. Vitamin A is available in liver, eggs, butter, green leafy vegetables and carrots. Too little vitamin A is a major cause of blindness worldwide. In contrast, too much vitamin A can cause bone loss and increase the risk of hip fracture. The animal source supplements (retinols) may cause toxicity but plant sources (B carotene) do not. Daily intake of retinols should be less than 10,000 IU.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=A00317

What you eat several days before an endurance activity affects performance. The food you eat on the morning of a sports competition can ward off hunger, keep blood sugar levels adequate, and aid hydration. Try to avoid eating high-protein or high-fat foods on the day of an event since this can put stress on your kidneys and take a long time to digest.

To perform at your highest level, follow these general nutrition guidelines before an event:

• Eat a meal high in carbohydrates.
• Eat solid foods 3 to 4 hours before an event. Drink liquids 2 to 3 hours before an event.
• Choose easily digestible foods, rather than fried or high-fat foods.
• Avoid sugary foods and drinks within one hour of the event.
• Drink enough fluids to ensure hydration. A good guideline to follow is: Drink 20 oz. of water 1 to 2 hours before exercise and an additional 10 to 15 oz. within 15 to 30 minutes of the event. Replenishing fluids lost to sweat is the primary concern during an athletic event. Drink 3 to 6 ounces of water or diluted sports drink every 10 to 20 minutes throughout competition.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=a00370

Proteins give your body the power to build new tissues and fluids among other functions. Your body cannot store extra protein so it burns it for energy or converts it to fat. The amount of protein you need depends, in part, on your:

Good sources of protein include meat, cheese, eggs, and nuts

© Thinkstock, 2014

• Level of fitness. Physically active people need more protein than those who do not exercise. You also need more protein when you start an exercise program.
• Exercise type, intensity, and duration. Endurance athletes often burn protein for fuel, as do bodybuilders and other athletes who perform intense strength-building activities.
• Total daily calories. Your body burns more protein if you do not consume enough calories to maintain your body weight. This can happen if you eat too little or exercise too much.
• Carbohydrate intake. Your body may use protein for energy if you exercise with low levels of muscle glycogen or if you do repeated training sessions without eating more carbohydrates. When you start with enough muscle glycogen, protein supplies about 5% of your energy; otherwise, it may supply up to 10%.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=a00370

The following tips will help you stay hydrated:

• Drink small amounts of water frequently rather than large amounts less often.
• Drink cool beverages to lower your core body temperature and reduce sweating.
• Track your sweat loss by weighing yourself both before and after exercise. For every pound lost through sweat, drink 16 to 24 oz. of water. Your body weight should be back to normal before your next workout.
• Pay attention to the amount and color of your urine. A large volume of clear urine is a sign that you are well-hydrated. Smaller amounts or dark yellow urine can indicate dehydration.

Source: http://orthoinfo.aaos.org/topic.cfm?topic=a00370