When the bone fragility is characterized by loss of bone density so easily broken bones and are not resistant to influence the chances of suffering osteoporosis. Problems usually suffered bone loss during aging. Especially for those who are not accustomed to maintain bone health.
Eat meals with nutritionally balanced and rich in calcium can prevent osteoporosis. Early prevention of osteoporosis can be done in various ways, such as a balanced nutritional intake associated with bone formation such as calcium, vitamin D, and physical activity on a regular basis is essential for bone formation.
Prevent Osteoporosis Naturally with Exercise no need any cost. Sport is very important and beneficial for our health. Moving for at least 10 minutes per day, will make the mental become more healthy, clear mind, stress is reduced and lead to feelings of happiness. In general, the brain will remain fit for a sufficient blood supply, and the physical condition of being fit and avoided us from diseases.
Sports make a smooth blood circulation, burn fat and calories, as well as reduce the risk of high blood pressure and obesity is a matter of public knowledge. In one study, conducted by Tom Lloyd., An epidemiologist at Penn State University College of Medicine in a report that was published in the Journal of Pediatrics, the most revealing exercise works better than the administration of calcium in the formation of healthy bones and strong because it was more physical activity important than drinking milk to avoid the bone disease osteoporosis.
Thus, exercise can reduce the risk of falls that can lead to fractures (broken bones). Sport exercises can strengthen our bones. Doing exercises regularly exercise and correct movement it will be useful in the prevention and treatment of osteoporosis.
Exercise, medication, and setting good food is a good combination to cope with osteoporosis compared to no treatment or only eating arrangements. It must be realized that it is never too old to exercise. Those who exercise regularly better bone density than those who did not perform physical activity.
Those who are not physically active will decrease bone density. Consequently, can be concluded that the exercise we can prevent and reduce themselves from osteoporosis. Especially for women usually first develop osteoporosis than men. If you are living a healthy life, the body can make savings more bone than is wasted within the framework of our body. But after age 35, bone removed (by our own bodies) are becoming more frequent, while savings remained the same bones.
At the time a woman experiences menopause, removal of bone mass increased due to the lack of estrogen. In most women, removal of more bone mass compared with bone formation. As a result, there was an alias osteoporosis bone loss. And at the age of 50 years, it is likely to experience a fracture due to osteoporosis is greater in the ratio of approximately one in every two people.
Fractures in the hip (groin) is the most alarming. But if you want to do these exercises regularly exercise with sufficient size, the osteoporosis can be avoided or at least delayed. How much exercise is enough to help increase your bone density and what kind of exercise is good for you?
Along with age, organ function is decreasing. At the age of 75-85 years, women have a two-fold risk compared to men in the experience of the tubercular bone loss due to aging, increased parathyroid hormone function and decreased calcium absorption.
Osteoporosis is more common in women. This is due to the influence of estrogen levels in the body begin to decline from the age of 35 years. In addition, women also experience menopause that can occur at the age of 45 years.
1. Race / Ethnicity. Race also make a difference where the white race or Asian descent have the greatest risk. This is due to the general low calcium intake Asian woman. One reason is that about 90% of lactose intolerance and avoid animal products. Men and Black and Hispanic women have a lower risk.
2. Descent Patients Osteoporosis
If there are families members who suffer from osteoporosis, so be careful. Osteoporosis attack patients with certain bone characteristics, Such as the similarity of stature and bone shape of the body. That means in a family line must have the same genetic structure of bone.
3. Lifestyle Less Good
For those who have been affected by osteoporosis, different training patterns with prevention programs and should be done properly, carefully and slowly. In the early stages, preferably in joint flexibility exercises and gradually improved with strength training and limbs. When strength and endurance have increased, exercise time should be added.
The difference is important because the pattern of a particular exercise can increase the risk of fracture, for example, jump rope, heavy impact aerobics, gymnastics stools, the load on the ankle or wrist, and so on. Someone who has had a fracture due to osteoporosis may still often sick time to start practicing. Therefore, for those who have experienced a fracture of the spine in the last six months and still feel pain during physical activity start training slowly.
Similarly, for the risk of fracture, despite an unprecedented fracture. Due to reduced bone mass (which increases the risk for fractures) would increase if a person is not active and prolonged bed rest.
To be safe for those who already have osteoporosis, do not exercise that gives impact and loading on the spine. This means do not jump, aerobics concussion (high impact aerobics). Do not exercise or physical activity that requires you to bend forward from the waist with a curved back. This means do sit ups, crunches, grabbing toes, or practicing with the rowing machine.
Do not also move easily cause a fall. So do not practice with the trampoline or gymnastics stool (step aerobics), practiced on a slippery floor, or use the hard soles of shoes or slippery.
Do physical activity that requires you to move your feet in any direction with the load. Hip which has weakened will be more prone to fractures through this exercise
Safe exercise is walking. Walk at least with a speed of 4.5 kilometers per hour for 50 minutes, five days a week. Surely this is done gradually. In most people osteoporosis the street is ideal. Improved durability (endurance), agility (agility), reducing the possibility of falls, with the risk of injury is small anyway. Can also lift weights, both women and men, from free weights (dumbbells small) to weight training machines. Especially emphasized in the exercises in the hips, thighs, waist, arms and shoulders.
Should exercise to improve balance and agility, as well as back extensions. It is the opposite spine flexing movement, which should be avoided. Back extension exercises done with arched her back and quite safe. Exercises can be done sitting in a chair with or without load, with basic movement arch your back. These exercises strengthen the muscles that hold to the great spine straight, reducing the possibility of hunchbacked, reduce tiredness in the back, and strengthening the back. To Help make your bone stronger you could do some exercises such as :
To avoid osteoporosis Calcium and vitamin D is the most important vitamin & mineral which works to prevent this matter.
If you already understand the benefits of exercise for osteoporosis, why do not we take the time to do it while offset by eating foods that contain calcium. Good luck.