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Exercise
is an important component in the overall strategy for improving the health
and strength of your bones. The optimal exercise regime for preventing
osteoporosis has yet to be established, but these guidelines are based on
our current state of knowledge. We do know that exercise works best when
you have adequate levels of estrogen, calcium intake and vitamin D.
The diet should be low in fat with emphasis on cereals, fruits and
vegetables .
We think of bones as solid, rocklike structures, instead they're living
tissue that is constantly changing. Peak bone mass usually occurs between
age 20 and 30 and then slowly declines. Bone loss accelerates during the
first several years following menopause. A Recent study indicated that a
fat-laden diet could lead not only to obesity and heart disease but to the
thinning, fragile bones of osteoporosis. The foods we eat, the amount of
physical activity we perform and various environmental and genetic factors
contribute to bone health. If you have been diagnosed with osteoporosis ,
check with your physician before starting any exercise
program.
Effect of Good/bad Posture
How we work, play, sit and move can determine the chronic stress placed on
our spine. Viewed from the side, the spine is shaped like an S-curve. It
is ten times stronger when these natural curves are maintained. Good
posture and body mechanics can alleviate/prevent back pain and protect
your spine against fracture.
Posture:
When standing, an imaginary vertical line should connect your ear,
shoulder & hip.
Don't lock your knees. Stand with feet straight ahead or slightly turned
out.
Pull in your stomach muscles so as to prevent a sag.
Maintain a normal (not flat or exaggerated) curve in your low back.
Sitting:
Do NOT sit or stay in the same position for prolonged periods of
time.
Sit in a firm, straight-back chair with your buttocks all the way
back.
Use a lumbar roll to maintain the natural curve in your low back.
Tuck your chin in and pull your head straight back.
To get out of a chair, slide forward without slouching and then stand
up.
Moving & Lifting:
Keep an upright back.
Use your legs instead of your back ,when you lift even the lightest
object. Keep a wide base of support. Squat down, keeping your chest
upright.
Avoid forward bending. If you must lean forward, bend where your legs meet
your trunk, NOT at your waist.
When lifting, hold objects close to you. Keep the activity close to your
body.
Avoid twisting movements. Always point your feet in the direction you're
moving.
It requires lots of practice before new ways of performing daily tasks
become a habit. But the payoff is long-term back health. Observe how many
times you bend over and how many hours you're sitting during a typical
day: ie. cleaning the bathtub, picking up a child, reaching for your
workout bag or purse, gardening, commuting, watching t.v. or working on
the computer. Start off with a few changes. Make a consistent effort to be
aware of your movements and protect the normal curves of your spine.
Flexibility
Much of our day is spent sitting or bending ,thanks to advancement of
science. This can tighten some muscles and put a lot of stress on the
spine. As part of an overall program of stretching, develop good
flexibility in your spine, hamstrings (back thigh), hip flexors (front
thigh) and pectoral (chest) muscles. Avoid forward bending exercises
to prevent extra stress on the bones and discs of the spine. Stretch the
muscles to a point of tension, not pain, and hold the stretch for 15-30
seconds at least 3 -5 times daily or as directed by your physical
therapist.
Strength Training
Strength training is probably one of the most important things you can do
to build or maintain strong bones. During exercise muscles are challenged,
to pull on their bony attachments stimulating bone formation. If you want
to increase bone mass in a particular bone, the exercise must recruit
muscles that attach to that bone. It has been observed that a certain
strength training intensity stimulates bone growth. You must challenge a
muscle to fatigue after about 8-10 repetitions, 2-3 times/week. It's
important to gradually increase resistance as your muscles become
stronger, instead of cruising through a workout that has become easy. Use
of free weights appears to stimulate bone growth in the hips (probably due
to weight-bearing). To increase bone density in the spine, utilize either
free weights or exercise machines. Have an exercise professional design a
well-balanced strength program for you involving major muscle groups,
particularly in the hips, wrists and spine (common osteoporosis fracture
sites). Learn proper exercises for the upper/lower back and abdominals to
give you strength for good posture.
Weight Bearing Exercise
Each time we step, jump, run or balance on part of our body, the impact
causes compressive force on the bone which in turn encourages bone
building. That's why it's important to participate in regular
weight-bearing exercise which is appropriate for your fitness level and
current bone health. For example: very fast walking, uphill walking,
stair-stepping, jump rope or jumping activities, high-impact aerobics,
jogging, certain types of dancing, soccer, tennis, squash and basketball
can be good exercise choices for bone-building. High impact forces and a
variety of movement patterns cause a stronger bone response. However, your
strength, heart health and bone integrity must be adequate for safe
exercise. Your doctor or physical therapist can tell you what's safe and
effective for you.
Strength training exercises done standing (or when balancing your weight
on a leg or hand) are also an important part of a weight-bearing exercise
program.
Balance
Good levels of strength and flexibility guarantee that you'll keep your
balance more easily. To help prevent falls, activities that require
balance are also good to practice. Many forms of dance can promote
good balance.
A simple exercise: Practice standing on one foot for 30 seconds. Repeat
with the other leg. When you can do this easily, try it with your eyes
closed or while moving the "air leg" forward-and-back or
out-and-in. There are all kinds of balance games and activities you can
do. Remember to progress gradually and provide for something to grab if
you need a balance check.
As an adolescent or young woman, exercise can boost your bone mass. After
the mid-thirties, success means keeping the bone you have (or slowing the
rate of bone loss). Whatever your age, exercise is good medicine for your
body and your bones.
Namita
Nayyar is owner of http://www.womenfitness.net
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