An estimated 10 mil 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% of women.

Because bones gradually become weaker, they may break due to 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 might be scary, leading lots of people to avoid exercise because of fear it will cause fractures.

The simple truth is that people with low bone mass should try to exercise often.

Being active can not merely help prevent osteoporosis, but slow bone loss once it’s already begun.

Before beginning an exercise program, you will need to check with your physician for guidelines, as level of bone loss determines how much exercise is best.

Physicians can assess density of bone and fracture risk by scanning your body with a special type of X-ray machine.

In addition to exercise, treatment may include dietary modifications and/or estrogen replacement therapy.

The more you know relating to this condition, the more you can do to help prevent its onset.

To make strength and bone mass, both weight-bearing and strength training work outs 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 like walking less than 3 times per week may benefit the bones.

Resistance training places mechanical force (stress) on the body, which in turn increases density of bone.

Start by lifting light weights, moving in a slow and controlled manner, increasing resistance when you become stronger.

It’s always strongly suggested that individuals with osteoporosis avoid the following forms of activity:

* Step aerobics and high-impact activities including 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.

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

Exercise Tips:

* Even if you do not have osteoporosis, you should consult your medical provider prior to starting a fitness program.

* Make sure to warm up before beginning and cool down at the conclusion of each exercise session.

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

* When you build strength, increase resistance, or weights, as an alternative to repetitions.

* Make sure you 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 increase your general health.

* Bring your friend along to assist you continue 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 to 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 in the future!

Certain factors increase the probability of developing osteoporosis.

While a few of these risk factors are controllable, others aren’t.

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 not be controlled.

Women can lose as much as 20 percent of their bone mass in the five to seven years after menopause, causing them to be more vulnerable to osteoporosis.

It’s never too early to start thinking of 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 age 30.

Women may be more subject to an inadequate foundation process at this time than men.

Sufficient calcium intake, a comprehensive diet with a good amount 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 applies to men as well — bone density decline can 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 problem.

In case you do all 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 me – Michelle Aultman writes for the elliptical workouts for weight loss blog, her personal hobby blog centered on suggestions to prevent osteoporosis trough home fitness.

Author’s note: The details provided on this article are designed to support, not substitute, the relationship that exists between a patient/site visitor and his/her physician.

Michelle Aultman has not commercial intent and does not accept direct source of promotion coming from health or pharmaceutical companies, doctors or clinics and websites.

All content provided by her is based on her editorial common sense and it’s not driven by an advertising purpose.

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