Give me five mins and I値l give you some work out ideas to reduce weakening of bones Articles | Supplements

About ten million 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 percent of women.

As the bones gradually become weaker, they are more likely to break from 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 may be affected.

A diagnosis of osteopenia or osteoporosis could be scary, leading some to avoid exercisse because of fear it will cause fractures.

The reality is that those with low bone mass should make a point to exercise regularly.

Being active may not only aid the prevention of osteoporosis, but slow bone loss once it has already begun.

Before beginning an exercise program, you will need to check with your physician for guidelines, as level of bone loss determines exactly what exercise 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 have 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 work outs 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 machine.

Non-weight bearing exercises include biking, swimming, water aerobics and rowing.

Weight-bearing activities which include walking as little as 3 times a week will manage to benefit the bones.

Resistance training places mechanical force (stress) on the body, 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's strongly suggested 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.

* Any movement that involves pulling on the head and neck.


Exercise Tips:

* Even if you do not have osteoporosis, you should check with your health care provider before you start an exercise program.

* Make sure to warm-up before starting and cool-down at the end 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, instead of repetitions.

* Be sure you drink a lot 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 increase your overall health.

* Bring your friend along to assist you keep going 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 the future!



Specific factors increase the probability of developing osteoporosis.

While a few of these risk factors are controllable, others aren't.

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 not be controlled.

Women can lose up to 20 percent of their bone mass in the five to seven years after menopause,

which makes them more subject to osteoporosis.

It is never too early to begin considering bone 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 age 30.

Women can be more susceptible to an inadequate foundation process at this time than men.

Sufficient calcium intake,a structured diet with a good amount of fruit and vegetables and
load-bearing exercise are the tips for solid bone growth when you’re young.

Then, with continued exercise into old age –- and this goes for men as well -- bone density decline can 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 condition.

In case 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.