Martinez, CA -- 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. Because the bones gradually become weaker, they may break by a minor fall or, if left untreated, even from simple things like a sneeze.
The most frequent fracture sites can be hip, wrist and spine, although any bone in the body can be affected.A diagnosis of osteopenia or osteoporosis might be scary, leading lots of people to quit exercise because of fear it'll cause fractures. The reality is that people with low bone mass should make a point to exercise frequently.
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Being active has been shown to not simply help prevent osteoporosis, but slow bone loss once it's already begun. Before beginning an exercise program, you will need to consult your physician for guidelines, as degree of bone loss determines what type of exercise is best. Physicians can assess density of bone and fracture risk by scanning the body by 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 relating 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 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 trainer. Non-weight bearing exercises include biking, swimming, water aerobics and rowing. Weight-bearing activities such as walking well under 3 x weekly can benefit the bones. Strength training places mechanical force (stress) on our bodies, which in turn increases bone density.
Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger. It's always highly recommended that folks with osteoporosis avoid the following kinds of activity:
* Step aerobics and high-impact activities for example 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.
* Even if you don't have osteoporosis, you should seek advice from your medical provider just before you start an exercise program.
* Remember to warm up before beginning and cool-down at the conclusion of every exercise session.
* For the best profit to your bone health, combine a number of different weight-bearing exercises.
* As you build strength, increase resistance, or weights, as an alternative to repetitions.
* Be sure you drink a lot of water whenever exercising.
* Vary the types of exercise that you try every week.
* Combine weight bearing and resistance exercise with aerobic exercises to help you increase your overall health.
* Bring your friend along to help you continue or better yet, bring your family and encourage them to be healthy.
* Add more exercise 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 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 raise the likelihood of developing osteoporosis. While many 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 cannot be controlled. Women can lose nearly 20 percent of their bone mass in the five to seven years after menopause,making them more susceptible to osteoporosis.
It is never too soon to start 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 age 30. Women might be more subject to an inadequate foundation process at this time than men.
Sufficient calcium intake,a balanced diet with a good amount of fruit and veggies and load-bearing exercise will be the recommendations for solid bone growth when you’re young. Then, with continued exercise into old age –- which benefits men too -- bone density decline might be kept to a minimum.
–- your genes -–
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 all of the right things while maturing and into adulthood, your inherited characteristic can present you with bones that are susceptible to osteoporosis. This is even greater reason to maximize your lifestyle to prevent poor bone health.
authors comments: The information provided on this document are designed to support, not replace, the relationship that exists between a patient/site visitor and his/her health practitioner. Michelle Aultman has no professional intent and does not accept direct source of advertising coming from health or pharmaceutical companies, doctors or clinics and websites. All content provided by her is based on her editorial common sense and it’s not driven by an advertising and marketing purpose.
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