Spring is here and your thoughts may turn to gardening again.While gardening is a healthy activity for any age group, older Americans especially will find it a good way to stay fit. Because gardening is enjoyable, most people will spend more time doing it than they would other types of exercise, such as jogging or swimming. However, the big surprise may be that it also has proven to be beneficial in helping to fight osteoporosis, a progressive loss of bone density that often results in fractures and broken bones.

A recent study by the University of Arkansas of 3,310 women, aged 50 years old and older, indicated that women who garden or do yard work at least once a week have higher bone density measurements than those who are sedentary or who walk, jog, swim, or do aerobics.

Why?Because of all types of exercise, only gardening and weight training involved the weight-bearing motions that help build strong bone and muscle. For gardening, this includes pulling weeds, pushing a wheelbarrow or lawn mower, or turning over soil. This type of exercise also aids in balance, which helps to avoid falls and possible bone fractures and breaks.

Gardening provides exposure to sunshine, which increases production of Vitamin D. This, in turn, allows the body to absorb more calcium, which is important for strong bones. Calcium also is found in many fruits and vegetables, especially dark green leafy ones, such as broccoli and collard, mustard, and turnip greens, all of which can be grown in home gardens.

Although osteoporosis is most often associated with post-menopausal women, in reality, 40 percent of the more than 25 million Americans with osteoporosis are older men. As with any exercise, regardless of age or gender, start slowly, especially if you haven't gardened in a long while. If you are over 50 or don't exercise regularly, it's a good idea to see your doctor first.

Always stretch for a few minutes before you begin, and be careful not to overexert. Drink plenty of water to avoid dehydration, and take frequent breaks in the shade. Always wear a wide-brimmed hat, and use sunscreen with SPF 15 or higher, remembering to reapply every few hours.

So, when thinking of choosing an exercise, consider gardening.Not only will you see beautiful results in the form of flowers and vegetables, you'll also be building stronger bones.