NoExcusesGym

Osteoporosis affects more than 25 million Americans–mostly women past menopause–approximately 1.2 million bone fractures each year in the US are related to osteoporosis. The National Osteoporosis Foundation says that one in two women and one in eight men over 50 will have an osteoporosis related fracture in their lifetime.

Exercise is an effective, inexpensive and healthy way to prevent and treat and prevent osteoporosis. Exercise as a prevention works because it places stress on bones, which results in increased bone mass. This is especially true for weight bearing and weight training types of exercises. Exercise also has added benefits beyond osteoporosis treatment and prevention such as reduced risk of heart disease, weight management and the prevention of high blood pressure. Calcium, the major component of bones, is not well absorbed unless a demand for it is created through exercise.
If you don’t like weight bearing exercises, remember that any form of exercise may be better than no exercise at all.
Because it is hard to replace bone that is lost, prevention is key. Beginning a lifelong commitment to proper exercise and healthy nutrition while you are still young will reduce your risk of developing this condition later in life. Remember, you are never too young to think about preventing osteoporosis.
Weight-Bearing Exercise
For most people who have osteoporosis, brisk walking is ideal. It can be done anywhere, requires no special equipment, and carries minimal risk of injury. If walking is too difficult or painful for you, workouts on a stationary bicycle or elliptical are a good alternatives.
Walk briskly enough to become slightly short of breath. A little puffing shows that you’re working your body hard enough to improve your fitness. If you have certain lung, heart, or other medical conditions, you should consult your doctor about a safe level of activity.

Resistance Training
Lifting weights or using strength-training machines strengthens bones all over your body, especially if you exercise all of the major muscle groups in your legs, arms, and trunk. Joining some Fitness club is a good way to begin because there you have access to trainers who can advise you on proper technique.

Tips for Trouble-Free Exercise

· Always warm up
· Lift and lower weights slowly to maximize muscle strength and minimize the risk of injury.
· It’s best to perform your resistance workout every third day. This gives your body a chance to recover.
· Avoid exercise that puts excessive stress on your bones, such as running or high-impact aerobics.
· Vary your routine to make it more interesting. For example, if your strength-building program involves 12 separate exercises, do six in one session and the other six in the next.

(by Marcela Vanharova)