Osteoporosis is a condition that results in loss of bone structure. Weak bones can easily fracture. In turn, fractures cause pain and limit our movement. Less mobility means muscles are not being used as much. The lack of movement decreases the production of new, healthy bone tissue. Weaker muscles result in weaker bones. Weaker muscles also lead to slower reflexes and lack of balance, increasing the risk of falls.
Let’s face it. We have got to move!! Everyone can use a little moving experience! The young need to eat a good diet and build strong bones, adults need to help maintain their bones and the elderly need to prevent bone loss and falls. Even patients who have suffered fractures already can benefit from special exercises and training, which can improve muscle strength and muscle function.
Check out these facts
- Bone mass and exercise are inextricably linked.
- Invest in your bones! Children should get plenty of exercise to help build their peak bone mass.
- Back stengthening exercise reduces vertebral fracture risk. Exercising your back during middle-age can help prevent your vertebrae from weakening or fracturing when you get older.
- Exercise, in addition to a healthy diet and lifestyle, can help to maintain your bone density and slow down the process that leads to osteoporosis.
- By improving balance, strength, and agility, individually tailored exercise programs are proven to reduce falls and fall-related injuries.
- Weight bearing exercises are best – consider skipping, jogging or weight training. Make sure to check with your Doctor.
- Exercise can help with rehabilitation. Exercise can help to prevent further fractures, relieve pain and help maintain quality of life.
- It is never too late to start exercising, but consult your doctor about what level and what type of exercise is best for you.
Don’t Overdo It
It is possible to exercise too much. Exercise should be tailored on an individual basis. Consider these important facts:- Women and teenage girls who exercise to an extreme degree can develop amenorrhea (cessation of menstruation) due to estrogen deficiency. Estrogen deficiency in younger women contributes to bone loss, in much the same way that estrogen deficiency after menopause does.
- Preoccupation with excessive exercise may go hand in hand with eating disorders, such as anorexia or bulimia. The loss of essential nutrients associated with these disorders has a harmful effect on bone, and in anorectics, extreme body thinness often results in amenorrhea.
- Both male and female athletes who practice excessive exercise without adequate caloric intake are at heightened risk of osteoporosis. Athletes who train hard while trying to keep their weight below a certain level for competitive reasons are at particularly high risk.
- Too much exercise can result in stress fractures or joint damage.
- The elderly and those who already have osteoporosis can put themselves at risk of fracturing if they suddenly begin a strenuous exercise regimen. Consult a physician first. Build an exercise program gradually.
- Some exercises or sports increase the likelihood of falling and hence of fracturing a bone. Exercise regimens should be tailored to each individual’s own abilities and circumstances.
So next time someone tells you to “Go take a hike!” You just might do so and enjoy the benefits.