Online fitness coach
affects about 20 percent of men and 80 percent of women. Given that the bones gradually become weaker, they are more likely to break in 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 may be affected. A diagnosis of osteopenia or osteoporosis can be scary, leading some to stop exercise due to fear it'll cause fractures. The reality is that those with low bone mass should make a point to exercise regularly.
Being active can not only help alleviate problems with osteoporosis, but slow bone loss once it has already begun. Before beginning an exercise program, you have to consult your doctor for guidelines, as degree of bone loss
determines how much workout is best.Physicians can assess density of bone and fracture risk by scanning your body using a special kind of X-ray machine. In addition to exercise, treatment may include dietary modifications and/or estrogen replacement therapy.
The more you know about this condition, the more you can do to help prevent its onset. To make strength and bone mass, both weight-bearing and strength training exercises are ideal. Weight-bearing exercises are the ones that require the bones to completely 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 which include walking as little as 3 x a week may benefit the bones. Strength training places mechanical force (stress) on the body, which increases density of bone. Start by lifting light weights, moving in a slow and controlled manner, increasing resistance when you become stronger.
It's important that people with osteoporosis avoid the following kinds of activity:
* Step aerobics
and high-impact activities like 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 do not have osteoporosis, you need to talk with your medical provider just before you start an exercising program.
* Make sure you warm up before starting and cool down at the conclusion of each 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 do weekly.
* Combine weight bearing and resistance exercise with aerobic exercises to help you improve 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 instead of 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 types of exercise and your routine to keep interested.
E - Enjoy your exercises. Make exercise fun so you will continue in the future!
Specific factors boost the probability of developing osteoporosis. While many of these risk factors are controllable, others won't be. 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 cannot be controlled. Women can lose as much as 20 percent of their bone mass in the five to seven years after menopause, making them more subject to
osteoporosis. It is never too early to start considering bone 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 age 30. Women could be more susceptible to an inadequate foundation process at this time than men.
Sufficient calcium intake,a comprehensive diet with a lot of fruit and veggies and
load-bearing exercise are the tips for solid bone growth when your young. Then with continued exercise into old age which goes for men too, bone density decline can be kept to a minimum.
Although women are the main focus of information 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 maturing and into adulthood, your inherited characteristics that are in 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 workout blog, her personal hobby blog focused on suggestions to prevent osteoporosis trough home fitness.
Author'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 doctor.
Michelle Aultman has not professional intent and does not accept direct source of promotion coming from health or pharmaceutical companies, doctors or clinics and websites. All content provided by her is based on her editorial view and not driven by an advertising purpose.
More helpful links
Working out for the elderly
Fighting off osteoporosis
