Osteoporosis, or porous bone, is really a disease in which there is a loss of bone mass and destruction of bone tissue. This process causes weakening from the bones and means they are more likely to break. The bones usually affected are the hips, spine, and wrists.
Osteoporosis affects over Tens of millions of Americans over the age of 50, with women four times more likely to develop osteoporosis than men. Another 34 million Americans older than 50 have low bone mass (ostopenia) and for that reason have an increased risk for osteoporosis. Estrogen deficiency is one of the main causes of bone reduction in women during and after menopause. Women may lose as much as 20 percent of their bone mass within the five to seven years following menopause.
Osteoporosis is usually called the "silent disease" because persons with osteoporosis might not develop any symptoms. Some may have pain in their bones and muscles, particularly in their back. Occasionally, a collapsed vertebra may cause severe pain, reduction in height, or deformity within the spine.
Regular exercise may help improve balance, which will reduce the chance of falling. Increased muscle tissue and strength will help protect weak bones making daily tasks easier. If you have been diagnosed with osteoporosis, you will want to exercise in the safest, yet most effective way possible. Before you begin any exercise program, see your doctor.
Aerobic exercise like walking, elliptical training machines, stair climber machines, dancing and stationary bicycles are perfect exercises to strengthen the muscles and bones in the lower legs and hips. Flexibility will be greatly improved and muscle strength will increase over time. Engage in weight-bearing aerobic exercises, such as hiking, that gets you moving on your feet and moving your legs. Aerobic exercise is also beneficial for maintaining cardiovascular health insurance and improving circulation. So, even walking just 3 miles per week not only enhances your general health, but also can facilitate bone health. Opt for adding stability and balance exercises to your osteoporosis fitness program. Balance exercises will help you avoid falls that may result in a fracture. Simply sitting on one foot for 1 minute after which switching to the other foot for 1 minute each day can greatly improve your balance and reduce your risk of bone fracture from falling.
Weight training with weights, resistance bands and isometric exercise can help strengthen the bones and muscles of the upper body, arms and spine. Strength training also slows bone loss. Join a gym where you can take advantage of experienced coaches and trainers. Begin with light weights and moderate exercise. Stretches will help improve your flexibility, which can greatly reduce the chances of injury when exercising. Stretching also increases selection of mobility in joints and improves your posture.
If you have been diagnosed with osteoporosis, you should avoid exercises which are high impact like jogging and running. Playing sports that need fast movements or present a risk of falling like tennis should also be avoided. Osteoporosis sufferers should also avoid bending and twisting motions. Sit-ups and abdominal crunches can result in compression fractures of the spine. Try to avoid sudden or jerking motions, which may result in a fracture.
Osteoporosis affects over Tens of millions of Americans over the age of 50, with women four times more likely to develop osteoporosis than men. Another 34 million Americans older than 50 have low bone mass (ostopenia) and for that reason have an increased risk for osteoporosis. Estrogen deficiency is one of the main causes of bone reduction in women during and after menopause. Women may lose as much as 20 percent of their bone mass within the five to seven years following menopause.
Osteoporosis is usually called the "silent disease" because persons with osteoporosis might not develop any symptoms. Some may have pain in their bones and muscles, particularly in their back. Occasionally, a collapsed vertebra may cause severe pain, reduction in height, or deformity within the spine.
Regular exercise may help improve balance, which will reduce the chance of falling. Increased muscle tissue and strength will help protect weak bones making daily tasks easier. If you have been diagnosed with osteoporosis, you will want to exercise in the safest, yet most effective way possible. Before you begin any exercise program, see your doctor.
Aerobic exercise like walking, elliptical training machines, stair climber machines, dancing and stationary bicycles are perfect exercises to strengthen the muscles and bones in the lower legs and hips. Flexibility will be greatly improved and muscle strength will increase over time. Engage in weight-bearing aerobic exercises, such as hiking, that gets you moving on your feet and moving your legs. Aerobic exercise is also beneficial for maintaining cardiovascular health insurance and improving circulation. So, even walking just 3 miles per week not only enhances your general health, but also can facilitate bone health. Opt for adding stability and balance exercises to your osteoporosis fitness program. Balance exercises will help you avoid falls that may result in a fracture. Simply sitting on one foot for 1 minute after which switching to the other foot for 1 minute each day can greatly improve your balance and reduce your risk of bone fracture from falling.
Weight training with weights, resistance bands and isometric exercise can help strengthen the bones and muscles of the upper body, arms and spine. Strength training also slows bone loss. Join a gym where you can take advantage of experienced coaches and trainers. Begin with light weights and moderate exercise. Stretches will help improve your flexibility, which can greatly reduce the chances of injury when exercising. Stretching also increases selection of mobility in joints and improves your posture.
If you have been diagnosed with osteoporosis, you should avoid exercises which are high impact like jogging and running. Playing sports that need fast movements or present a risk of falling like tennis should also be avoided. Osteoporosis sufferers should also avoid bending and twisting motions. Sit-ups and abdominal crunches can result in compression fractures of the spine. Try to avoid sudden or jerking motions, which may result in a fracture.
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