Growing Strong Bones in the Garden.

Researchers dig up a new way to prevent osteoporosis.

Want stronger bones? Pull some weeds! Gardening is the best method of exercise to increase bone density and prevent osteoporosis, according to a recent study from the University of Arkansas. The researchers studied different types of weight-bearing exercise done by women age 50 and over, including jogging, swimming, walking, aerobics, and gardening. Their results showed a higher bone density in women who did regular yard work over other traditional types of exercise. In fact, the only other activity tested yielding similar results was weight training. Gardening was also the most popular choice of exercise, with more than half the subjects reporting they worked in the garden weekly.

Dr. Lori Turner, assistant professor of health services and lead researcher on the project, admitted that they hadn't expected gardening to be significant. After taking a second look at the exercise generated by gardening, such as pulling weeds, digging holes, and pushing a mower, Dr. Turner realized that these activities were excellent forms of weight-bearing motion. In addition to the physical benefits, working outdoors in the sunlight increases the production of vitamin D, which, in turn, helps the body absorb calcium. Emotional well-being is also important to the equation.

"Being outdoors is therapeutic for some," added Dr. Turner. "The green color of plants and the sunshine help many people's emotional health. Since yard work is a behavior that many women enjoy, they are more likely to do it for longer periods of time."

Gardening also fulfills the three principal health factors of exercise for older women: the effect on bone density, safety, and the ability to continue the activity without getting bored or dropping out. Recent studies indicate that low-impact exercise, such as yard work, is safer for the mature body than jogging or other high-impact activities. Many women consider the time spent outside an investment, and enjoy the payoff of a beautiful garden.

Although the women within the study took part in yard work at least once a week, they could do even more to prevent osteoporosis. From what is known about physical activity, Dr. Turner suggests that working in the garden two to three times a week could provide optimal results. She also recommends that women take in 1,000 milligrams of calcium each day.

"Today's women are consuming more sodas than milk, and are avoiding dairy products in an attempt to be overly thin," said Turner. In today's size-obsessed culture many women are neglecting their overall health in order to achieve their ideal body image. Studies show that a healthy lifestyle is essential for preventing this crippling disease. There are other factors to consider beyond exercise, such as a realistic body weight, never smoking, and avoiding alcohol consumption.

With the knowledge gained by this and similar studies women of all ages can plan a well-balanced, enjoyable workout to maximize the benefits. Prevention is key, according to Turner. If osteoporosis is treated only after diagnosis, the number of victims will not decrease. However, if women take the proper precautions as early as possible, they will have even more time to enjoy the beauty of their garden.

Elizabeth Bartlett is a writer living in Eureka Springs, Arkansas.