I was very touched and flattered to receive this request for a guest spot from one of my readers and wanted to share…
“Hi, my name is Michelle and I’m one of coachingforhealthandfitness.blogspot.com readers.
I’d like to thank you for the excellent information I’ve found on your website, coachingforhealthandfitness.blogspot.com is one of my favorite readings on the net.
I have 50 years and live in California where I have the passion to share with family and friend’s fitness tips to help them stay healthy and try to prevent heart disease and osteoporosis.
I figured you might be interested in including a guest article for coachingforhealthandfitness.blogspot.com about the most common questions related to exercise and osteoporosis as well (i.e. What’s osteoporosis, why exercise is important, nutrition tips, etc…).
With your help we can educate the public about the dangers of osteoporosis and hopefully save some life.
Warmest Regards
Yours Truly Michelle”
Osteoporosis is something we all need to think about and I am delighted to feature Michelle’s article on that subject.
The Guest Spotlight today is on Michelle Aultman!!
Give me a few minutes and I’ll give you some training ideas to avoid weak bones…
About ten million Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease without symptoms, osteoporosis affects about 20 percent of men and 80 % of women. Women can lose nearly 20 percent of their bone mass in the five to seven years after menopause, causing them to be more subject to osteoporosis. It’s never too early to begin thinking about bone mineral density. Given that the bones gradually become weaker, they will probably break in a minor fall or, if left untreated, even from simple things like a sneeze. The most frequent fracture sites are the hip, wrist and spine, although any bone in your body can be affected.
Specific factors boost the likelihood of developing osteoporosis. While a few of these risk factors are controllable, others are not.
- Risk factors that may 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.
A diagnosis of osteopenia or osteoporosis may be scary, leading most people to stop exercise because of fear it will cause fractures. The reality is that those with low bone mass should make sure to exercise regularly. Being active is shown to not only help alleviate problems with osteoporosis, but slow bone loss once it has already begun. Before beginning a training program, you will need to check with your doctor for guidelines, as degree of bone loss determines how much exercise is best. Physicians can assess bone density and fracture risk by scanning the body with a special kind of X-ray machine.
In addition to exercise, treatment may include dietary modifications and/or estrogen replacement therapy.The more knowledge you have relating to this condition, the more you can do to help prevent its onset. To build strength and bone mass, both weight-bearing and resistance training work outs are ideal.
- Weight-bearing workouts are those that require the bones to fully 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 a week can benefit the bones. Strength training places mechanical force (stress) on our bodies, which increases density of bone. Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger.
It is usually recommended that individuals with osteoporosis avoid the following types of activity:
- Step aerobics and high-impact activities including running, jumping, and 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 kind of 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 start a training program.
- Make sure you warm up before starting and cool down at the conclusion of each exercise session.
- To find the best benefit to your bone health, combine several different weight-bearing exercises.
- As you build strength, increase resistance, or weights, instead of repetitions.
- Remember to 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 increase your overall 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 as an alternative to 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 and your routine to keep interested.
E – Enjoy your exercises. Make exercise fun so you will continue in the future!
Even if you do all of the right things while becoming an adult 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 http://www.ellipticalmachines.net/ , her personal hobby blog centered on ideas to prevent osteoporosis through home fitness.
Writer’s note: The info provided on this article are designed to support, not replace, the relationship that exists between a patient/site visitor and his/her health practitioner.
Michelle Aultman has not professional intent and does not accept direct source of advertising coming from health or pharmaceutical companies, doctors or clinics and websites.
All content provided by her is based on her editorial view and it’s not driven by an advertising and marketing purpose.
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Also, check out this link from WebMD – it’s a slide show on superfoods for your bones!
http://www.webmd.com/osteoporosis/slideshow-superfoods-for-your-bones
This was definitely and eye opener for me, hope you enjoyed it as well!
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