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A wonderful cardiovascular exercise that puts little mechanical load on the bones and joints, bicycling is an activity that people can enjoy into their later years. An exercise regimen of low-impact cycling alone, however, might also be a recipe for poor bone health. This is because when it comes to the risk of thinning bones, it’s the weight-bearing nature of exercise that signals bones to create more mass. Without such stress, bones do not get stronger, and may become more prone to injury. A recent study that appeared in Medicine & Science in Sports & Exercise found that competitive male road cyclists showed significantly lower bone mineral density in their spines than a control group of men who were moderately physically active. Although the cyclists had a greater calcium intake, they were still more likely to have osteopenia and osteoporosis than those in the control group. A similar study in Bone illustrated that male road cyclists had lower bone mineral density than male mountain bikers after adjusting for body weight and age. Swimmers may also be at risk, because that sport requires similarly little mechanical loading, leaving the lower spine particularly vulnerable. Whether you’re eighteen or eighty, the following fitness and nutrition tips can help steer fitness conscious individuals toward healthier bones: • MIX UP THE COURSE: Road cyclists and racers should be sure to vary their routine, and include some mountain biking in their exercise regimens. With its variable terrain creating additional stress for bones, mountain biking provides more potential for bone growth than road cycling or racing. • GET PUMPED: People do not achieve peak bone mass until their late twenties, so if cyclists or swimmers are in their early or mid twenties, and they’re not doing any exercise that’s going to load their spine and help them achieve peak bone mass, they may be putting themselves at risk for a fracture. Athletes of all ages should include at least some weight-bearing exercises—such as squats and free weight work—in their workout routines. • INTAKE VS. OUTAKE: Cyclists and swimmers are notorious for burning up calories (witness Michael Phelps’s notorious 12,000 calorie diet). Hard-core fitness buffs should make certain they are eating enough to offset what they burn during their exercise routines, otherwise, they run the risk of depriving their bodies of bone-strengthening nutrients. Caloric shortfalls could also trigger physiological problems such as lower levels of estrogen in women and testosterone in men, hormones that have protective effects on bones and slow the rate of bone breakdown. • CALCIUM RICH FOODS: Be sure to include in your diet foods rich in calcium and vitamin D. Most dairy foods such as milk, cheeses, and yogurt, are rich in calcium. For the lactose intolerant, there are a number of non-dairy foods that are calcium rich including: salmon, tofu, spinach, broccoli, baked beans, almonds, peas, and brussel sprouts. • BONE UP ON TREATMENT OPTIONS: While the most commonly prescribed treatment for osteoporosis today is a class of drugs known as bisphosphonates, some users have experienced serious side effects such as severe muscle or joint pain, osteonecrosis of the jaw, or even esophageal cancer. There are several effective treatment options available for osteoporosis sufferers and patients should investigate the pros and cons of each. As one example, Unigene Laboratories has developed a nasally delivered treatment that returns bone loss to normal and does not diminish the body’s natural bone repair process The active ingredient is salmon calcitonin, which has been used in injectable or nasal spray forms for more than thirty-five years and has a history of virtually no significant side effects. It is available today in a prescription drug called Fortical. Many consider osteoporosis a disease that primarily affects women and the elderly. And otherwise healthy young athletes might think they are least susceptible to this condition. In order to maintain healthy bones, however, avid aerobic athletes should be mindful about incorporating cross-training weight-bearing exercise into their routines, eating proper amounts, and making sure to eat calcium rich foods. No bones about it: The right exercise regimen plus the right diet add up to the right recipe for bone health. Warren Levy, PhD is President and CEO of Unigene Laboratories, a New Jersey-based biopharmaceutical company www.unigene.com www.HealthNewsDigest.com Top of Page 
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