|
Give me your five minutes and I'll give you a few exercise
recommendations to prevent weakening of bones.
By Michelle Aultman
Approximately ten million Americans have osteoporosis, and
another 34 million have low bone mass, (osteopenia), a disease without
any symptoms, osteoporosis affects about 20 percent of men and 80
percent of women. While the bones gradually become weaker, they are more
likely to break in a minor fall or, if left untreated, even from
something as simple as a sneeze. The most frequent fracture sites are
the hip, wrist and spine, although any bone in your body could be
affected.
A diagnosis of osteopenia or osteoporosis may be scary,
leading most people to quit exercise due to fear it'll cause fractures.
The simple truth is that people with low bone mass should make sure to
exercise frequently. Being active can not simply assist in preventing
osteoporosis, but slow bone loss once it has already begun.
Before beginning a training program, it is important to talk
with a medical expert for guidelines, as degree of bone loss determines
how much workout is best.
Physicians can assess density of bone and fracture risk by
scanning the body with a special kind of X-ray machine. In conjunction
with exercise, treatment may include dietary modifications and/or
estrogen replacement therapy.
The more knowledge you have relating to this condition, the
more you can do to help prevent its onset.
To create strength and bone mass, both weight-bearing and
strength training work outs are ideal. Weight-bearing exercises are
those that require the bones to fully support your weight against
gravity. Examples are walking, jogging, stair climbing, dancing or using
an elliptical machine. Non-weight bearing exercises include biking,
swimming, water aerobics and rowing. Weight-bearing activities such as
walking less than three times per week will manage to benefit the bones.
Strength training places mechanical force (stress) on our bodies, which
in turn increases bone density. Start by lifting light weights, moving
in a slow and controlled manner, increasing resistance when you become
stronger.
It is usually important that people with osteoporosis avoid
the following forms of activity:
* Step aerobics and high-impact activities such as running,
jumping, tennis.
* Activities that involve rounding, bending and twisting on
the spine.
* Moving the legs sideways or across the body, particularly
when performed against resistance.
* Rowing machines, trampolines.
* Any movement that involves pulling on the head and neck.
Exercise Tips:
* Even if you don't have osteoporosis, you need to talk with
your medical provider prior to starting a workout program.
* Remember to warm-up prior to starting and cool down at the
conclusion of every exercise session.
* For the best profit to your bone health, combine several
different weight-bearing exercises.
* When you build strength, increase resistance, or weights,
rather than repetitions.
* Be sure you drink plenty of water whenever exercising.
* Vary the types of exercise that you try each week.
* Combine weight bearing and resistance exercise with
aerobic exercises to help increase your overall health.
* Bring your friend along to assist you keep going or better
yet, bring your family and encourage them to be healthy.
* Add more exercise to your day; take the stairs vs. the
elevator, park further way, and walk to your co-worker's office instead
of emailing.
Put LIVE into action!
L
- Load or weight-bearing exercises make a difference for your bones
I
- Intensity builds stronger bones.
V
- Vary the kinds 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 increase the likelihood of developing
osteoporosis. While a few of these risk factors are controllable, others
are not. 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't be controlled.
Women can lose approximately 20 percent of their bone mass in
the five to seven years after menopause,which makes them more vunerable
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 in Childhood and
Adolescence
Much of the reserve of healthy bone is built in youth and
before the age of 30.
Women could be more subject to an inadequate foundation
process at this time than men.
Sufficient calcium intake,a comprehensive diet with a good
amount of vegetables and fruits and
load-bearing exercise will be the tips for solid bone growth
when you are young.
Then, with continued exercise into old age, (and this
benefits men too), -- bone density decline might be kept to a minimum.
Although women are the main focus of data about osteoporosis
and low bone density (osteopenia), some men are also seriously afflicted
by this condition.
In case you do every one of the right things while becoming
an adult and into adulthood, your inherited characteristics and 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
<http://www.ellipticalmachines.net/>
elliptical workouts to lose weight blog, her personal hobby blog
centered on ideas to prevent osteoporosis through workout at home.
Writer's note:
The information provided on this article are designed to support, not
replace, the relationship that exists between a patient/site visitor and
his/her health practitioner.
Michelle Aultman has
not professional intent and does not accept direct source of promotion
coming from health or pharmaceutical businesses, doctors or clinics and
websites.
All content provided by
her is based on her editorial judgment and it is not driven by an
advertising purpose.
|
