Weight Lift Twice a Week to Improve Bone Density, Adults Told

The U.K. Chief Medical Officers' Physical Activity Guidelines recommend twice weekly weight-lifting sessions for adults to improve muscle mass and bone density, reports Sky News . Heavy gardening, carrying in one's groceries, or lifting young children also can be counted toward weekly exercise goals. Exercises should be repeated until the muscles feel temporarily fatigued and unable to repeat until rested. Bone density and muscle mass declines naturally after age 50, and the guidelines suggest those 65 and older should follow activities to help improve or maintain muscle strength and balance, such as tai chi, bowling, or dancing. "In older adults with frailty, moderate-to-severe dementia, or a history of vertebral fractures or regular falls, it might be more appropriate for any new exercises to be initially supervised by a trained professional, to ensure efficacy and safe techniques to avoid injury," the guidelines state. Sedentary periods also need to be minimized or broken up at all ages.