Osteoporosis and
How to Fight Against It!

by Michelle Aultman
(California, USA)

Give me five minutes and I will give you a couple of workout suggestions to prevent the weakening of bones!.

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 % of women.

While the bones gradually become weaker, they are more likely to break due to a minor fall or, if left untreated, even from simple things like a sneeze. The commonest fracture sites can be hip, wrist and spine, although any bone in the body may be affected.

A diagnosis of osteopenia or osteoporosis can be scary, leading a number of people to avoid exercise due to fear it will cause fractures. The simple truth is that those with low bone mass should try to exercise frequently. Being active may not just assist in preventing osteoporosis, but slow bone loss once it has already begun.

Before beginning an exercising program, you will need to consult your doctor for guidelines, as level of bone loss determines exactly what workout is best. Physicians can assess bone density and fracture risk by scanning your body by 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 concerning this condition, the more you can do to help prevent its onset.

To make strength and bone mass, both weight-bearing and strength training exercises are ideal. Weight-bearing work outs are the ones 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 such as walking less than 3 times weekly will benefit the bones.

Resistance training places mechanical force (stress) on our bodies, which increases bone mineral density.

Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger.

It's always strongly suggested that people with osteoporosis avoid the following types 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, especially when performed against resistance.

* Rowing machines, trampolines.

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

Exercise Tips:

* Even if you do not have osteoporosis, you need to consult your health care provider before you begin an exercise program.

* Be sure you warm-up prior to starting and cool-down at the end of each exercise session.

* For the best benefit to your bone health, combine a number of different weight-bearing exercises.

* When you build strength, increase resistance, or weights, rather than repetitions.

* Make sure to drink a lot of water whenever exercising.

* Vary the types of exercise that you try weekly.

* Combine weight bearing and resistance exercise with aerobic exercises to help improve your general 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 physical activity in your day; take the stairs vs. the elevator, park further way, and walk to your co-worker's office rather than 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 and your routine to keep interested.

E - Enjoy your exercises. Make exercise fun so you will continue in the future!

Certain factors increase 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 approximately 20 percent of their bone mass in the five to seven years after menopause, causing them to be more susceptible to osteoporosis.

It is never too soon to begin thinking about 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 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 vunerable to an inadequate foundation process at this time than men.

Sufficient calcium intake,a balanced diet with a lot of fruit and veggies and load-bearing exercise are the keys to solid bone growth when you are young. Then, with continued exercise into old age - which 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 problem.

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.

About The Author: - Michelle Aultman writes for the elliptical workout for weight loss blog, her personal hobby blog dedicated to tips to prevent osteoporosis trough fitness at home.

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 physician.

Michelle Aultman has not commercial 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 commonsense and knowledge, and not driven by an advertising and marketing purpose!.