Superb Health

Osteoporosis Be Gone!

By Michelle Aultman
Edited and additional information by Nick Lynch S.S.C, C.F.T.

Close to 10 million Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia) affecting 20 percent of men and 80 percent of women.
While the bones gradually become weaker, they can break due to a minor fall or, if left untreated, something as simple as a sneeze. The most frequent fracture sites are hip, wrist and spine, although any bone in your body might be affected. Risk factors that can generally be controlled are as follows: Sedentary lifestyle, excess intake of protein, sodium, caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines.

The truth is that those with low bone mass should make sure to exercise regularly. Being active may not merely help alleviate problems with osteoporosis, but slow bone loss once it has already begun. As well as exercise, dietary modifications play a large role in the battle of osteo’s.

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 workouts are ideal. Weight-bearing workouts are those that require the bones to fully support your weight against gravity. Examples are walking, jogging, stair climbing, free weights, resistance exercises (push ups, lunges, pull ups etc.) dancing, hiking and some cardio equipment such as an elliptical trainer.

Resistance training places mechanical force (stress) on our bodies, that has been shown to increases bone density. Start by lifting lightweights, moving in a slow and controlled manner, increasing resistance when you become stronger.

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

* Rowing machines, trampolines.

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

Exercise Tips:

* Even if you don't have osteoporosis, you should check with your health care provider before you begin a fitness program.

* Make sure to warm up before starting and cool down at the conclusion of each exercise session.

* To get 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 to drink a lot 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 you improve your general health.

* Bring your friend along to assist you keep going or in addition to this, bring your family and encourage them to be healthy.

* Add more work out to your day; take the stairs vs. the elevator, park further away, 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 for 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 to the future!

About the Author - Michelle Aultman writes for the <a href="http://www.ellipticalmachines.net/">elliptical workout for fat loss</a> blog, her personal hobby blog centered on suggestions to prevent osteoporosis trough home fitness.

Author's note: The details provided on this post are designed to support, not substitute, the relationship that exists between a patient/site visitor and his/her physician.

Michelle Aultman has not 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 judgment and it is not driven by an advertising purpose.

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