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Exercise and Osteoporosis
Give me a few mins and I will give you a couple of exercise ideas to prevent osteoporosis
An estimated 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.
Given that the bones gradually become weaker, they are more likely to break by a minor fall or, if left untreated, even from simple things like a sneeze.
The most typical fracture sites can be hip, wrist and spine, although any bone in your body may be affected.
A diagnosis of osteopenia or osteoporosis could be scary, leading most people to stop exercisse due to fear it'll cause fractures.
The reality is that people with low bone mass should make a point to exercise frequently.
Being active may not simply help alleviate problems with osteoporosis, but slow bone loss once it's already begun.
Before beginning a workout program, it is important to talk to your doctor for guidelines, as degree of bone loss determines exactly what exercise is best.
Physicians can assess bone mineral density and fracture risk by scanning your body by using 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 build strength and bone mass, both weight-bearing and strength training work outs are ideal.
Weight-bearing exercises are those that require the bones to totally 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 like walking less than 3 times weekly may 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 as you become stronger.
It is usually highly recommended that people with osteoporosis avoid the following types of activity:
* Step aerobics and high-impact activities such as 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.
* Even if you do not have osteoporosis, you need to consult your health care provider prior to starting an exercising program.
* Make sure to warm up before starting and cool-down at the end of every exercise session.
* For the best benefit to your bone health, combine several different weight-bearing exercises.
* When you build strength, increase resistance, or weights, rather than repetitions.
* Remember to drink a lot of water whenever exercising.
* Vary the types of exercise that you try weekly.
* Combine weight bearing and resistance exercise with aerobic exercises to help you increase your overall 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 physical activity 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 for 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 into the future!
Certain factors raise the probability of developing osteoporosis.
While many of these risk factors are controllable, others aren't.
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 are not to be controlled.
Women can lose about 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 soon to begin thinking of bone mineral 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 age 30.
Women can be more subject to an inadequate foundation process at this time than men.
Sufficient calcium intake,a comprehensive diet with a lot of fruit and vegetables and
load-bearing exercise are the keys to solid bone growth when you're young.
Then, with continued exercise into old age -- and this applies to men as well -- 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 all 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 Author - Michelle Aultman writes for the elliptical machine blog, her personal hobby blog dedicated to suggestions to prevent osteoporosis trough workout at home.
Author's note: The information provided on this document are designed to support, not change, 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 businesses, 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.
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