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OsteoporosisBy Michelle Aultman Give me five minutes and I will give you a few work out ideas to avoid osteoporosis Approximately ten million Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease with no symptoms, osteoporosis affects about 20 percent of men and 80 percent of women. Since bones gradually become weaker, they will probably break due to a minor fall or, if left untreated, even from simple things like a sneeze. The most common fracture sites can be hip, wrist and spine, although any bone in the body can be affected. A diagnosis of osteopenia or osteoporosis may be scary, leading most of us to quit exercisse due to fear it'll cause fractures. The truth is that those with low bone mass should make a point to exercise on a regular basis. Being active is shown to not just help prevent osteoporosis, but slow bone loss once it's already begun. Before beginning a fitness program, you will need to talk to your physician for guidelines, as degree of bone loss determines what type of exercise is best. Physicians can assess density of bone and fracture risk by scanning the body by using a special type of X-ray machine. In addition to exercise, treatment may include dietary modifications and/or estrogen replacement therapy. The more you know in regards to this condition, the more you can do to help prevent its onset. To build strength and bone mass, both weight-bearing and strength training work outs are ideal. Weight-bearing work outs are those that require the bones to completely 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 well under three times per week will benefit the bones. Strength training places mechanical force (stress) on our bodies, which increases bone mineral density. Start by lifting light weights, moving in a slow and controlled manner, increasing resistance when you become stronger. It's always recommended that individuals with osteoporosis avoid the following forms of activity: * Step aerobics and high-impact activities including running, jumping, tennis. * Activities that involve rounding, bending and twisting of the spine. * Moving the legs sideways or across the body, specially 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 should check with your health care provider before you begin an exercise program. * Remember to warm up prior to starting and cool-down at the conclusion of every exercise session. * To find the best profit to your bone health, combine a number of different weight-bearing exercises. * When you build strength, increase resistance, or weights, instead of repetitions. * Remember to drink a lot of water whenever exercising. * Vary the types of exercise that you try every week. * Combine weight bearing and resistance exercise with aerobic exercises to help you increase your general health. * Bring your friend along to assist you continue or in addition to this, bring your family and encourage them to be healthy. * Add more work out in your day; take the stairs vs. the elevator, park further way, and walk to your co-worker's office rather than 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 kinds of exercise and your routine to keep interested. E - Enjoy your exercises. Make exercise fun so you will continue in to the future! Specific factors raise the likelihood of developing osteoporosis. While some of these risk factors are controllable, others are not. Risk factors that can 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 nearly 20 percent of their bone mass in the five to seven years after menopause, which makes them more vulnerable to osteoporosis. It is never too early to begin considering bone density. About 85-90 % 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 balanced diet with a lot of fruit and vegetables and load-bearing exercise will be the tips for solid bone growth when you're young. Then, with continued exercise into old age - and this benefits men too -- bone density decline may be kept to a minimum. Although women will be the main focus of data about osteoporosis and low bone density (osteopenia), some men are also seriously afflicted by this problem. In case you do each of the right things while maturing 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 writer - Michelle Aultman writes for the elliptical workout blog, her personal hobby blog related to guidelines to prevent osteoporosis trough home fitness. Author's note: The info provided on this post are designed to support, not change, the relationship that exists between a patient/site visitor and his/her medical doctor. Michelle Aultman has not professional intent and does not accept direct source of advertising coming from health or pharmaceutical firms, doctors or clinics and websites. All content provided by her is based on her editorial opinion and it's not driven by an advertising and marketing purpose. Can red wine realy Slow Ageing? . ALso see more Why Women should get a good-night-sleep How Stress can show on Skin, Hairs, and Nails Here is another reason to drink greentea Relaxation helps lower blood pressure What make the hairs turn gray See More Articles Here |
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