Osteoporosis

Around ten million Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease with out symptoms, osteoporosis affects about 20 percent of men and 80 percent of women. Given that the bones gradually become weaker, they may break at 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 the body may be affected.

A diagnosis of osteopenia or osteoporosis may be scary, leading some to avoid exercise because of fear it will cause fractures. The simple truth is that people with low bone mass should make a point to exercise often. Being active may not only aid the prevention of osteoporosis, but slow bone loss once it’s already begun. Before beginning a workout program, it is important to talk to a medical expert for guidelines, as degree of bone loss determines what type of exercise is best.

Physicians can assess bone density and fracture risk by scanning your body with a special kind of X-ray machine. As well as 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 exercises are ideal. Weight-bearing workouts are those that require the bones to totally 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 including walking well under three times per week will benefit the bones. Resistance training places mechanical force (stress) on the body, which in turn increases bone mineral density. Start by lifting light weights, moving in a slow and controlled manner, increasing resistance when you become stronger. It’s recommended that individuals with osteoporosis avoid the following kinds of activity:

Step aerobics and high-impact activities including running, jumping, tennis.
Activities that involve rounding, bending and twisting on 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 do not have osteoporosis, you need to check with your medical provider before you begin a training program.
Be sure you warm up before beginning and cool down at the conclusion of each exercise session.
To find the best benefit to your bone health, combine a number of different weight-bearing exercises.
When you build strength, increase resistance, or weights, as an alternative to repetitions.
Remember to drink a lot 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 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 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 kinds of exercise and your routine to keep interested.

E – Enjoy your exercises. Make exercise fun so you will continue in the future!

Specific factors raise the probability of developing osteoporosis. While many of these risk factors are controllable, others are not. Risk factors that could 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 nearly 20 percent of their bone mass in the five to seven years after menopause, making them more vulnerable to osteoporosis. It is never too early to begin thinking about 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 the age of 30. Women can be more subject to an inadequate foundation process at this time than men. Sufficient calcium intake,a balanced diet with lots of vegetables and fruit 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 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 condition. Even if you do each of the right things while growing up 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 workouts for weight loss blog, her personal hobby blog dedicated to tips to prevent osteoporosis trough fitness at home.

Author’s note: The information provided on this document are designed to support, not substitute, the relationship that exists between a patient/site visitor and his/her doctor. Michelle Aultman has not professional intent and does not accept direct source of promotion coming from health or pharmaceutical firms, doctors or clinics and websites.All content provided by her is based on her editorial view and it’s not driven by an advertising and marketing purpose.