Bone Health and Exercise

 

I just filled out a little osteoporosis evaluation score sheets that I found in a fitness book.  I was rather alarmed to find that I fell into the category that said I should be evaluated further for osteoporosis.  This didn’t set too well with me because I take my Calcium and I exercise, in other words I thought I was doing everything right.  The two questions that pushed me over the edge were age and weight so it is looking like I should seek medical advice.

 

Since when did getting old become such a liability?   During your younger years, you have a natural bone building ability.  Bones grow in length and mass until you are between 25 and 35 years of age, and after that you start to lose bone faster than you form new.  It seems that after you peak it is all down hill, although your outer bone can continue to thicken by means of exercise.

 

People tend to ignore there bones until something catastrophic happens so it is not surprising that osteoporosis sneaks up on them.  It is never too soon or too late to take measures to improve your bone health.

 

What do your bones do for you?  Your skeletal system protects your internal organs from injury as well as providing support and leverage so that you can walk, swim, and play. In addition they serve as a reserve for the calcium that is vital for muscle contractions and other metabolic processes.  As you can see, bone health is not something to be taken lightly.  For most people, bone density and strength decline rather gradually.  The end result is osteoporosis when degradation happens faster than the rebuilding process.

 

We all know that osteoporosis is one of the most dreaded diseases; it is also one of the most common.  Osteoporosis, for the most part, is preventable or at least controllable and maybe even reversible if taken seriously.  The first line of defense is determining if you are at risk for developing it or if you already have it.

 

It is never too late to think about bone loss, but do think about it.  The formula is rather simple because it is basically the same as for any of the body systems.  Exercise, good nutrition and supplements, and being followed by your physician for screening and advice are the same old mantra.

 

What kinds of exercises are needed to improve bone density?  Weight bearing exercises are essential for maintaining and building strong bones.  Bones react to stress (pressure) and become stronger.  The more healthy weight bearing pressure you apply the stronger your bones become.  Walking is good; running is better but adding resistance and weight training is recommended.  Resistance Bands provide the weight load without the risks associated with free weights or certain exercise machines.  If you are already experiencing symptoms of osteoporosis it is essential that you ask your doctor and physical therapist for advice about an exercise program, or to explore the possibility that medication might help you.

 

Source: Raugh, Randy, MPT  “Prime For Life” (2009)

Comments

[Nadeoui Eden]

One of the few joys of being overweight is that it stresses the bones...I have too much chub, but great bone density!!

[Bone health]

Very interesting article to read..http://www.youtube.com/watch?v=wVHw5vTf4qQ It sounds great and this is the article where everyone should read.. Well done and im gonna share this with my friends.. Thank you!!!