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Osteoporosis is a Result of Not Moving or Exercising

 

Osteoporosis is a Result of Not Moving or Exercising

Osteoporosis is a Result of Not Moving or Exercising

As they age, most people will be affected by a thinning of the bones that may place them at increased risk for osteoporosis. Osteoporosis is a degenerative bone disorder that is characterized by a marked reduction in bone mineral density and is associated with increased risk for bone fractures as bones become brittle and weak.

Oftentimes, the development of osteoporosis is attributed to a lack of certain nutrients within your diet, such as insufficient amounts of calcium and vitamin D. However, nutrition alone is not the sole culprit in most cases of osteoporosis. As it turns out, the level of physical activities you engage in throughout your lifetime may also impact your risk of developing osteoporosis later in life.

Consistent physical activity not only strengthens your heart, muscles, and lungs but also helps you develop stronger bones.

Inactivity, in turn, weakens your bones and may be linked to the development of osteoporosis later in life.

An ongoing lack of exercise may then result in poor bone mineralization and a slower rate of bone regeneration.

Regular exercise, on the other hand, allows you to increase overall muscle mass and bone density.

Integrating workout regimes that foster flexibility, implement resistance exercises, and improve your weight-bearing abilities will help you build healthy bone mass.

For increased flexibility, integrate thorough stretching techniques into your daily routine and consider taking flexibility classes, such as yoga or T’ai chi. Regular flexibility exercises increase joint flexibility, which may in turn help prevent bone-related injuries. Resistance exercises require you to use your body to work against the weight of an object.

Working with free weights, weight machines, or resistance tubes, and completing water exercises up to three times per week will help you challenge your muscles and build healthy bone mass.

Effective weight-bearing exercises that require you to use your legs to support your own body weight include walking, jogging, running, hiking, dancing, and climbing stairs. Plan to incorporate at least thirty minutes of moderate to higher intensity weight-bearing exercises into your day up to five times per week.

Maintaining a healthy weight through regular exercise and sufficient nutrition can certainly help reduce the risk of osteoporosis. Added pounds and lack of essential nutrients in overweight individuals may place increased stress on joints and bones, thereby aggravating existing bone conditions.

However, rapid or excessive weight loss may be counterproductive to the prevention of osteoporosis and result in a thinning of the bones brought about by a reduction in bone mineral density. To avoid placing your bones at risk when trying to lose weight, ensure that you are enjoying a healthy, nutritious diet that includes taking in at least 1200 calories per day.

Foods consumed should be rich in calcium and vitamin D.

In addition, it is a good idea to stick to a consistent exercise plan to help build bone mass. Fad diets and crash dieting may predispose you to a lack of sufficient nutrients and may negatively affect your bone health. Individuals with a thinner body frame, who weigh less than 127 pounds, may be at a slightly higher risk of developing osteoporosis later on since their reduced body mass index tends to predispose them to a lower bone density.

While planning to lose weight and exercising more frequently may help lower your risk of osteoporosis, it is important to ensure that your exercise regimen can be safely executed.

If you have never been physically active or have already been diagnosed with osteoporosis, be sure to consult your physician for safe exercise options prior to beginning any program. Existing osteoporosis may complicate certain types of exercises, especially those that require you to bend or twist at the waist, thus amplifying your risk of bone fractures.

Avoid high impact weight-bearing exercises if you already have osteoporosis, as these may place added stress on your spine and cause fractures in affected bones.

And as usual I would like to remind you:

Losing weight is not a race or a beauty contest, but a serious task in rescuing one’s health and life -Dr. Robert K. Su

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