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Training recommendations to avoid weakening of bones

Approximately ten million 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. While the bones gradually become weaker, they are more likely to break in a minor fall or, if left untreated, even from something as simple as a sneeze. The most frequent fracture sites are hip, wrist and spine, although any bone in your body could be affected.

A diagnosis of osteopenia or osteoporosis could be scary, leading most people to stop exercisse due to fear it will cause fractures. The truth is that those with low bone mass should make a point to exercise regularly.

Being active may not just assist in preventing osteoporosis, but slow bone loss once it's already begun. Before beginning an exercising program, you will need to talk with your doctor for guidelines, as level of bone loss determines how much workout is best.

Physicians can assess bone mineral density and fracture risk by scanning your body 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 make strength and bone mass, both weight-bearing and resistance training workouts are ideal.Weight-bearing exercises are those that require the bones to fully support your weight against gravity. Examples are walking, jogging, stair climbing, dancing or using an elliptical exercise machine.

Non-weight bearing exercises include biking, swimming, water aerobics and rowing. Weight-bearing activities such as walking as little as 3 x per week will benefit the bones.

Strength training places mechanical force (stress) on our bodies, which increases density of bone. Start by lifting light weights, moving in a slow and controlled manner, increasing resistance when you become stronger.

It is highly recommended that folks with osteoporosis avoid the following forms of activity:

  • Step aerobics and high-impact activities such as 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.
  • Every movement that involves pulling on the head and neck.

Exercise Tips:

  • Even if you do not have osteoporosis, it is best to talk with your health care provider before you begin an exercise program.
  • Make sure you warm up before beginning and cool down at the end of every exercise session.
  • For the best profit to your bone health, combine several different weight-bearing exercises.
  • As you build strength, increase resistance, or weights, instead of repetitions.
  • Remember to drink plenty of water whenever exercising.
  • Vary the types of exercise that you try each week.
  • Combine weight bearing and resistance exercise with aerobic exercises to help you improve your overall health.
  • Bring your friend along to help you keep going or in addition to this, bring your family and encourage them to be healthy.
  • Add more exercise 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 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 to the future!

Certain factors boost the probability of developing osteoporosis. While some of these risk factors are controllable, others aren't. 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't 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 vunerable to osteoporosis. It is never too soon to begin considering 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 may be more subject to an inadequate foundation process at this time than men. Sufficient calcium intake,a structured diet with plenty of vegetables and fruits and load-bearing exercise will be 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 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 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 the Author

michelle-aultmanMichelle Aultman writes for the elliptical workout for weight loss blog, her personal hobby blog focused entirely on suggestions to prevent osteoporosis trough workout at home.

Author's note: The details provided in this article are designed to support, not replace, the relationship that exists between a patient/site visitor and his/her medical doctor. Michelle Aultman has no commercial intent and does not accept direct source of advertising 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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