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Nearly ten million 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. While the bones gradually become weaker, they will probably break due to a minor fall or, if left untreated, even from something as simple as a sneeze.

The most common fracture sites are hip, wrist and spine, although any bone in your body may be affected. A diagnosis of osteopenia or osteoporosis tend to be scary, leading most of us to quit exercise because of fear it will cause fractures. The reality is that those with low bone mass should try to exercise on a regular basis.

Being active has been shown to not simply assist in preventing osteoporosis, but slow bone loss once it’s already begun.

Before beginning a training program, you have to talk with a medical expert for guidelines, as level of bone loss determines exactly what workout is best.

Physicians can assess bone mineral density and fracture risk by scanning your body with a special type of X-ray machine. As well as 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 strength training work outs are ideal.
Weight-bearing work outs are those 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 such as walking less than 3 times per week will benefit the bones.

Strength training places mechanical force (stress) on the body, that might increases bone density.

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

It is 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, particularly 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 seek advice from your health care provider before you begin a workout program.

* Make sure you warm up before 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.

* As you build strength, increase resistance, or weights, instead of repetitions.

* Be sure you drink plenty of water whenever exercising.

* Vary the types of exercise that you try every week.

* Combine weight bearing and resistance exercise with aerobic exercises to help you 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 to 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 to the future!

Certain factors increase the probability of developing osteoporosis.

While a few of these risk factors are controllable, others won’t be.

Risk factors that could 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 nearly 20 percent of their bone mass in the five to seven years after menopause, driving them to more vulnerable to osteoporosis.
It’s never too early to start considering 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 can be more vulnerable to an inadequate foundation process at this time than men.
Sufficient calcium intake, a comprehensive diet with lots of vegetables and fruits and load-bearing exercise are the tips for solid bone growth when you are young.

Then, with continued exercise into old age “- which applies to men as well — bone density decline could be kept to a minimum.

Although women are 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 all 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 workout blog, her personal hobby blog devoted to ideas to prevent osteoporosis trough home fitness.

Author’s note: The info provided on this document are designed to support, not replace, the relationship that exists between a patient/site visitor and his/her doctor.

Michelle Aultman has not professional 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 judgment and it’s not driven by an advertising purpose.

Continue reading Give me a few minutes and I will give you some work out suggestions to avoid osteoporosis, guest blogger!