Great exercise tips to stop weakening of bones

30. May 2010 10:44 by IKE in Fitness  //  Tags: ,   //   Comments (0)

Nearly ten mil Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease without symptoms, osteoporosis affects about 20 percent of men and 80 percent of women.

The bones gradually become weaker, they are more likely to break due to a minor fall or, if left untreated, even from simple things like a sneeze.
The most frequent fracture sites are hip, wrist and spine, although any bone in the body can be affected. A diagnosis of osteopenia or osteoporosis tend to be scary, leading most people to avoid exercisse because of fear it'll cause fractures.

The truth is that people with low bone mass should try to exercise regularly.


Being active is shown to not just help prevent osteoporosis, but slow bone loss once it has already begun.
Before beginning an exercising program, you should consult a medical expert for guidelines, as degree of bone loss determines exactly what exercise is best.
Physicians can assess bone mineral density and fracture risk by scanning the body with a special kind of X-ray machine.

In addition to exercise, treatment may include dietary modifications and/or estrogen replacement therapy.
The more you know relating to this condition, the more you can do to help prevent its onset.
To create strength and bone mass, both weight-bearing and resistance training exercises are ideal.
Weight-bearing workouts are those that require the bones to fully support your weight against gravity.
Examples are walking, jogging, stair climbing, dancing or using an elliptical trainer.
Non-weight bearing exercises include biking, swimming, water aerobics and rowing.
Weight-bearing activities which include walking less than 3 x a week may benefit the bones.
Strength training places mechanical force (stress) on our bodies, that might increases bone density.
Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger.


It's strongly suggested that individuals with osteoporosis avoid the following types of activity:

* Step aerobics and high-impact activities for example running, jumping, tennis.
* Activities that involve rounding, bending and twisting of the spine.
* Moving the legs sideways or across the body, particularly when performed against resistance.
* Rowing machines, trampolines.
* Every movement that involves pulling on the head and neck.

Exercise Tips:

* Even if you do not have osteoporosis, it is best to talk with your health care provider before you start a fitness program.
* Remember to warm up before starting and cool down at the end of every exercise session.
* For the best profit to your bone health, combine a number of different weight-bearing exercises.
* As you build strength, increase resistance, or weights, instead of repetitions.
* Remember to drink plenty of water whenever exercising.
* Vary the types of exercise that you do every week.
* Combine weight bearing and resistance exercise with aerobic exercises to help increase your general health.
* Bring your friend along to assist you keep going or better yet, bring your family and encourage them to be healthy.
* Add more physical activity to your day; take the stairs vs. the elevator, park further way, and walk to your co-worker's office as an alternative to emailing.


Put LIVE into action!

L  - Load or weight-bearing exercises make a difference to your bones
I   - Intensity builds stronger bones.
V - Vary the types of exercise as well as your routine to keep interested.
E - Enjoy your exercises. Make exercise fun so you will continue in to the future!



Specific factors boost the probability of developing osteoporosis.

While a few of these risk factors are controllable, others won't be. Risk factors that may be controlled are: Sedentary lifestyle, excess intake of protein, sodium, caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines.
Body size (small frame), gender, family history and ethnicity are risk factors that can not be controlled. Women can lose up to 20 percent of their bone mass in the five to seven years after menopause, which makes them more subject to osteoporosis.

It's never too soon to begin thinking of bone mineral density. About 85-90 percent of adult bone mass is acquired by age 18 in girls and 20 in boys.

Nutrition and Exercise for Healthy Bones when people are young and Adolescence

Much of the reserve of healthy bone is built in youth and before age 30.
Women may be more susceptible to an inadequate foundation process at this time than men.
Sufficient calcium intake,a comprehensive diet with a lot of vegetables and fruits and load-bearing exercise will be the secrets of solid bone growth when you are young.
Then, with continued exercise into old age –- and this goes for men too -- bone density decline could be kept to a minimum.
Although women will be the main focus of information about osteoporosis and low bone density (osteopenia), some men are also seriously afflicted by this problem.

Even if you do each of the right things while becoming an adult and into adulthood, your inherited characteristics –- your genes -– can present you with bones that are susceptible to osteoporosis. This is even greater reason to maximize your lifestyle to prevent poor bone health.


About the Author -
Michelle Aultman writes for the elliptical trainer for weight loss blog, her personal hobby blog related to tips to prevent osteoporosis trough home fitness.

Writer's note: The details provided on this post are designed to support, not substitute, the relationship that exists between a patient/site visitor and his/her physician.
Michelle Aultman has not professional intent and does not accept direct source of promotion coming from health or pharmaceutical companies, doctors or clinics and websites. All content provided by her is based on her editorial opinion and it's not driven by an advertising purpose.

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