Wellness Tip from Michelle Aultman Give me five mins and I will show you some exercise recommendations to reduce weak bones

by Michelle Aultman
(http://ellipticalmachines.net)

Nearly 10 mil Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease with no symptoms, osteoporosis affects about 20 percent of men and 80 % of women. Because bones gradually become weaker, they may break from a minor fall or, if left untreated, even from simple things like a sneeze. The most common fracture sites are the hip, wrist and spine, although any bone in the body may be affected.


A diagnosis of osteopenia or osteoporosis can be scary, leading some to quit exercise because of fear it will cause fractures. The simple truth is that those with low bone mass should make sure to exercise frequently.


Being active has been shown to not only help prevent osteoporosis, but slow bone loss once it has already begun. Before beginning an exercise program, you have to talk to a medical expert for guidelines, as level of bone loss determines exactly what exercise is best.


Physicians can assess bone mineral density and fracture risk by scanning the body using a special type of X-ray machine. In addition to exercise, treatment may include dietary modifications and/or estrogen replacement therapy.


The more you know in regards to this condition, the more you can do to help prevent its onset. To make strength and bone mass, both weight-bearing and resistance training exercises are ideal. Weight-bearing work outs are the ones that require the bones to completely 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 like walking well under 3 times weekly will benefit the bones.


Resistance training places mechanical force (stress) on our bodies, which increases density of bone. 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 types 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, particularly when performed
  against resistance.


• Rowing machines, trampolines.


• Every movement that involves pulling on the head and neck.

Exercise Tips:

• Even if you don't have osteoporosis, it is best to consult your medical
  provider before you start a training program.


• Make sure you warm up prior to starting and cool-down at the conclusion
  of each exercise session.


• To find the best profit to your bone health, combine a number of
  different weight-bearing exercises.


• When you build strength, increase resistance, or weights, instead of
  repetitions.


• Make sure you 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 increase 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 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 types of exercise and your routine to keep interested.
   
E - Enjoy your exercises. Make exercise fun so you will continue into the
future!

Certain factors boost the likelihood of developing osteoporosis. While a few of these risk factors are controllable, others are not. Risk factors that can 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 as much as 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 soon to begin thinking about bone 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 when people are young and Adolescence

Much of the reserve of healthy bone is built in youth and before the age of 30. Women might be more subject to an inadequate foundation process at this time than men. Sufficient calcium
intake, a balanced diet with lots of fruit and veggies and load-bearing exercise are the recommendations for solid bone growth when you're young. Then, with continued exercise into old age â??- and this goes for men as well -- bone density decline could be kept to a minimum. Although women are the main focus of data about osteoporosis and low bone density (osteopenia),
some men are also seriously afflicted by this condition.
Even if you do each 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 me - Michelle Aultman writes for the
elliptical trainer blog, her personal hobby blog related to tips to prevent osteoporosis trough workout at home.

Author's note: The info 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 firms, doctors or clinics and websites. All content provided by her is based on her editorial view and is not driven by an advertising and marketing purpose.