Give me 5 minutes and I'll give you some training recommendations to avoid weakening of bones.
An estimated 10 million 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 % of women. As the bones gradually become weaker, they may break in 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 the body may be affected.
A diagnosis of osteopenia or osteoporosis could be scary, leading most people to quit exercise because of fear it will cause fractures. The reality is that those with low bone mass should make a point to exercise often. Being active may not only help prevent osteoporosis, but slow bone loss once it's already begun.
Before beginning an exercise 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 mineral density and fracture risk by scanning your body using a special type of X-ray machine. In conjunction with exercise, treatment may include dietary modifications and/or estrogen replacement therapy.
The more knowledge you get in regards to this condition, the more you can do to help prevent its onset. To create strength and bone mass, both weight-bearing and resistance training work outs are ideal. Weight-bearing workouts are the ones that require the bones to totally 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 well under three times weekly may benefit the bones. Strength training places mechanical force (stress) on our bodies, which in turn 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 strongly suggested that individuals with osteoporosis avoid the following types of activity:
* Step aerobics and high-impact activities like running, jumping, tennis.
* Activities that involve rounding, bending and twisting of the spine.
* Moving the legs sideways or across the body, specially when performed against resistance.
* Rowing machines, trampolines.
* Any kind of movement that involves pulling on the head and neck.
* Even if you don't have osteoporosis, you must check with your health care provider just before you start a workout program.
* Be sure you warm up before beginning and cool-down at the end of every exercise session.
* To find the best benefit to your bone health, combine several different weight-bearing exercises.
* As you build strength, increase resistance, or weights, as an alternative to repetitions.
* Be sure you drink plenty of water whenever exercising.
* Vary the types of exercise that you do weekly.
* Combine weight bearing and resistance exercise with aerobic exercises to help increase your general health.
* Bring your friend along to assist you keep going or better yet, bring your family and encourage them to be healthy.
* Add more work out 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 as well as your routine to keep interested.
E - Enjoy your exercises. Make exercise fun so you will continue in the future!
Specific factors increase the probability of developing osteoporosis. While a few 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 can't be controlled. Women can lose approximately 20 percent of their bone mass in the five to seven years after menopause, causing them to be more susceptible to osteoporosis. It's never too early to start 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 when people are young and Adolescence
Much of the reserve of healthy bone is built in youth and before the age of 30. Women might be more subject to an inadequate foundation process at this time than men. Sufficient calcium intake,a structured diet with a lot of fruit and veggies and load-bearing exercise will be the tips for solid bone growth when you're young. Then, with continued exercise into old age -- and this benefits 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 problem.
Even if you do all 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 writer - Michelle Aultman writes for the elliptical workout routine blog, her personal hobby blog focused entirely on tips to prevent osteoporosis trough home fitness.
Author's note: The info provided on this article are designed to support, not substitute, the relationship that exists between a patient/site visitor and his/her doctor. Michelle Aultman has not 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.