By Michelle Aultman, Guest Writer
Give me some minutes and I will show you a couple of work out ideas to avoid weak bones
Nearly 10 mil Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia).
A disease without any symptoms, osteoporosis affects about 20 percent of men and 80 % of women.
Because bones gradually become weaker, they will probably break at a minor fall or, if left untreated, even from something as simple as a sneeze.
The commonest fracture sites can be hip, wrist and spine, although any bone in your body may be affected.
A diagnosis of osteopenia or osteoporosis may be scary, leading most of us to avoid exercisse due to fear it’ll cause fractures.
The reality is that people with low bone mass should try to exercise regularly.
Being active can not merely assist in preventing osteoporosis, but slow bone loss once it has already begun.
Before beginning a workout program, you have to check with your physician 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.
As well as exercise, treatment may include dietary modifications and/or estrogen replacement therapy.
The more knowledge you get concerning 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 work outs 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 including walking well under 3 times a week will manage to benefit the bones.
Resistance 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 recommended that folks with osteoporosis avoid the following kinds of activity:
- Step aerobics and high-impact activities including 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 movement that involves pulling on the head and neck.
Exercise Tips:
- Even if you do not have osteoporosis, you should check with your medical provider before you start a training program.
- Remember to warm up prior to starting and cool down at the conclusion 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, rather than repetitions.
- Make sure you 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 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 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 as well as your routine to keep interested.
E – Enjoy your exercises. Make exercise fun so you will continue in the future!
Certain factors increase the probability of developing osteoporosis.
While some of these risk factors are controllable, others won’t be.
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 about 20 percent of their bone mass in the five to seven years after menopause,
which makes them more susceptible to osteoporosis.
It is never too soon to start thinking about 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 in childhood and Adolescence
Much of the reserve of healthy bone is built in youth and before the age of 30.
Women could be more susceptible to an inadequate foundation process at this time than men.
Sufficient calcium intake,a structured diet with lots of fruit and veggies and
load-bearing exercise will be the keys to solid bone growth when you’re young.
Then, with continued exercise into old age’s – which goes for men as well — bone density decline may be kept to a minimum.
Although women will be 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 every one of the right things while growing up 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 machine workouts blog, her personal hobby blog devoted to suggestions to prevent osteoporosis trough home fitness.
Writer’s note: The information provided on this document are designed to support, not substitute, the relationship that exists between a patient/site visitor and his/her medical doctor.
Michelle Aultman has not business 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 purpose.
To follow all of Zuzana’s daily home workouts and diet tips, visit her fitness blog: http://www.BodyRock.Tv
Time to get lean and mean!
This is one of 5 Workout Videos for Beginners to use in the space of their own home. This Workout Video focuses on the leg muscles and is aimed more at beginners. Exercises include Stationary lunges, Squats, Plie Squats, Side Leg Raises and Calf Raises. Check Out my other Videos and Subscribe 🙂
Pullup workout for the complete beginner who cant even do a single pullup. So many of us were needlessly traumatized in PE class because we couldnt do a single pullup. How stupid! PE classes are the precise place where they should be helping kids to get strong enough so they can do their first pullup. Teach rather than embarrass! Not rocket science. I’ll teach you how to do a pullup since your PE classes wont!!!