SUPPLEMENTATION: Part 4 of 7

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BONE HEALTH: QUANTITY AND TYPE OF EXERCISE

Enforced ArchThe less one exercises, the more one is likely to develop weak bones. This is especially true for women because of their particular hormone levels and patterns. Bones that weaken tend to do so as one ages. However, this may not be due to age itself but rather to the propensity for reduced activity later in life. What kind of exercise is best? Weight-bearing exercise. This category includes those activities that place a stress on bones, which in turn causes a strengthening response in those bones, just like muscles. Examples of such activities are walking, running, dancing, muscular strength-training, and sports based on any of these. Examples of non-weight-bearing activities are swimming and bike-riding, because in these activities one’s relation to the ground remains relatively constant and so the bones bear less stress. If the bones are needed less for bearing stress such as one’s own weight, they tend to weaken over time, which is why astronauts lose bone mass while in outer space.

SUPPLEMENTATION: Part 1 of 7
SUPPLEMENTATION: Part 2 of 7
SUPPLEMENTATION: Part 3 of 7
SUPPLEMENTATION: Part 5 of 7
SUPPLEMENTATION: Part 6 of 7

For more on the Author, Sebastian Grubb, visit his ‘Movers’ page!

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Sebastian Grubb

About Sebastian Grubb

Sebastian Grubb is a dancer and personal trainer based in San Francisco. He tours nationally with AXIS Dance Company, having joined the company in 2009. He also performs regularly with Scott Wells & Dancers, freelances, teaches, and creates his own work. As a choreographer, Sebastian draws from his background in theatre, athletics, and philosophy to create work that seeks to be beautiful, conceptual, and a bit odd. As a dance teacher, he places great focus on developing healthy movement patterns that support a lifetime of dynamic movement. In addition to dancing, Sebastian is a private fitness instructor for individuals and small groups. Most of this work is done outside in parks, on stairways and up hills. He is a firm believer in training the body and mind as an integrated whole in order to achieve sustainable results on all levels. He also offers nutrition coaching to his clients and writes about many health-related subjects. “I became vegan for my health and have remained so out of compassion for other animals and the planet. I lead by example when I perform on stage or workout with my clients, showing that a vegan diet is more than adequate for a healthy, vigorous lifestyle.” -Sebastian Grubb
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