What is the ACSM recommendation for preserving bone health in adulthood?

The American College of Sports Medicine (ACSM) emphasizes the importance of both weight-bearing cardiovascular activity and resistance exercises for preserving bone health in adulthood. Engaging in 30 to 60 minutes of weight-bearing cardiovascular activities, such as walking, jogging, or dancing, multiple times a week helps stimulate bone formation and maintain bone density.

In addition, incorporating resistance training two or three times per week is crucial, as it places stress on the bones, promoting bone strength and resilience. This combination of cardiovascular exercise and resistance training effectively combats bone loss associated with aging and sedentary lifestyles, making it the most comprehensive approach for maintaining bone health in adults.

Other options, while beneficial in various ways, do not address bone health as effectively. For instance, flexibility training alone does not provide the necessary stress on bones, and yoga may enhance balance and flexibility but lacks the same impact on bone density as weight-bearing and resistance training. Walking 10,000 steps without added resistance may promote general health but does not adequately address the necessary components for preserving bone density as highlighted by the ACSM guidelines.