Muscle Sport Magazine

Work Out to Reduce Weak Bones – Elliptical Machines.Net

By Michelle Aultman - Give me your five minutes and I will give you a couple
of workout ideas to reduce weak bones. Approximately 10 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 percent of women.
Because bones gradually become weaker, they are more likely to break at a minor fall or,
if left untreated, even from 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.
A diagnosis of osteopenia or osteoporosis could be scary, leading some to quit exercise
because of fear it'll cause fractures. The truth is that those with low bone mass
should make a point to exercise on a regular basis.
Being active is shown to not merely help prevent osteoporosis, but slow bone
loss once it has already begun. Before beginning a training program, you should
check with your doctor for guidelines, as level of bone loss determines exactly
what workout is best.
Physicians can assess density of bone and fracture risk by scanning your body
by using a special type of X-ray machine. Along with exercise, treatment
may include dietary modifications and/or estrogen replacement therapy.
The more you know about this condition, the more you can do to help
prevent its onset.

To make strength and bone mass, both weight-bearing and strength training
workouts 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 exercise machine.
Non-weight bearing exercises include biking, swimming, water aerobics and rowing. 

Weight-bearing activities including walking as little as 3 x weekly can benefit the bones.
Resistance training places mechanical force (stress) on the body, which in turn
increases bone density. 

Start by lifting light weights, 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 kinds of activity:
 * Step aerobics and high-impact activities like running, jumping, tennis.

 * Activities that involve rounding, bending and twisting of the spine.

 * Moving the legs sideways or across the body, especially when performed
against resistance.

 * Rowing machines, trampolines.

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

Exercise Tips:

 * Even if you don't have osteoporosis, you must check with your medical
provider just before you
start a fitness program.

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

 * For the best profit to your bone health, combine several different
weight-bearing exercises.

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

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

 * Vary the types of exercise that you do weekly.

 * Combine weight bearing and resistance exercise with aerobic exercises
to help you increase 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 work out 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 for 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
into the future!
Certain factors boost 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 can't be
controlled. Women can lose nearly 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 early to start thinking about 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 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 susceptible to an inadequate foundation process at
this time than men. 

Sufficient calcium intake,a balanced diet with a lot of vegetables and fruits and

load-bearing exercise will be the recommendations for solid bone growth
when you’re young. 

Then, with continued exercise into old age –- 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 maturing 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 blog, 
her personal hobby blog 
focused entirely on guidelines to prevent osteoporosis trough fitness at home. 

Writer's note: The information provided on this post 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 advertising coming 
from health or pharmaceutical firms, doctors or clinics and websites.

All content provided by her is based on her editorial opinion and it's not 
driven by an advertising 
and marketing purpose.

Hi, I’m Michelle and I write to help you get all 
information you need to raise 
awareness on healthy eating and home fitness and their associated 
benefits to support those living 
with diseases on a daily basis.

I was born in California in ‘61 and I’m a checker. I started 
in 2009 to help 
other people like me understand how to provide objective and credible 
information on home fitness.

Prior to raising my family, I spent over 5 years as a teacher, corporate trainer 
and workshop leader. 
To contact me, please email at info [at]

Thank you!

Photo by Francesco Pilarri

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