Workout tips to reduce weakening of bones
Approximately 10 mil 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.
As the bones gradually become weaker, they may break due to a minor fall or, if left untreated, even from simple things like a sneeze.
The commonest fracture sites include the hip, wrist and spine, although any bone in your body may be affected.
A diagnosis of osteopenia or osteoporosis could be scary, leading a number of people to quit exercisse due to fear it’ll cause fractures.
The reality is that those with low bone mass should try to exercise often.
Being active can not just assist in preventing osteoporosis, but slow bone loss once it has already begun.
Before beginning a workout program, you will need to talk to your physician for guidelines, as level of bone loss determines how much workout is best.
Physicians can assess bone density and fracture risk by scanning your body using a special kind of X-ray machine.
As well as exercise, treatment may include dietary modifications and/or estrogen replacement therapy.
The more knowledge you have concerning this condition, the more you can do to help prevent its onset.
To build strength and bone mass, both weight-bearing and resistance training exercises are ideal.
Weight-bearing exercises are the ones 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 including walking well under 3 times a week will manage to benefit the bones.
Resistance training places mechanical force (stress) on the body, that might increases bone mineral 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 forms 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, particularly when performed against resistance.
* Rowing machines, trampolines.
* Any kind of movement that involves pulling on the head and neck.
Exercise Tips:
* Even if you don’t have osteoporosis, you need to check with your medical provider just before you start an exercise program.
* Make sure you warm up before starting and cool down at the end of each exercise session.
* To find the best profit to your bone health, combine several different weight-bearing exercises.
* As you build strength, increase resistance, or weights, as an alternative to repetitions.
* Remember to drink plenty of water whenever exercising.
* Vary the types of exercise that you do each week.
* 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 better yet, 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 as an alternative to 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!
Specific factors boost the likelihood of developing osteoporosis.
While some 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 are not to 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 start considering 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 the age of 30.
Women may be more susceptible to an inadequate foundation process at this time than men.
Sufficient calcium intake,a structured diet with plenty of vegetables and fruit and load-bearing exercise will be the keys to solid bone growth when you’re young.
Then, with continued exercise into old age –- which goes for men too — bone density decline could 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 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 me – Michelle Aultman writes for the elliptical workout blog, her personal hobby blog focused entirely on suggestions to prevent osteoporosis trough workout at home.
Writer’s note: The details provided on this article are designed to support, not replace, 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 businesses, 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.