Today, 10 million Americans have
osteoporosis (a gradual and
silent loss of bone with
increased susceptibility to
fracture) and an additional 34
million have osteopenia (mildly
reduced bone mass of about
10-20%, placing them at
increased risk for
osteoporosis.)
Each year, more than 1.5 million
Americans suffer an
osteoporosis-related fracture.
Among hip fracture patients, 1
in every 5 ends up on bed rest
which tends to result in
additional bone loss of about 1%
a week. Sedentary living and
calcium deficiency are two major
culprits, and there are other
causes as well. Unavoidable risk
factors for osteoporosis
include:
Caucasian, Northern European or
Asian ethnicity
Family History
Menopause
Small, fine bones
“Bone depleters” include:
Caffeine
Protein
Fiber
Acidifying foods
Salt
Alcohol
Physical inactivity
Smoking
Medications that can cause
secondary osteoporosis:
Anticoagulants
Anticonvulsants
Chemotherapy
Lithium
Antacids
Thyroxine
Corticosteroids
When exercising, it is important
to protect the spine from
fracture. Forward bends,
side-bending and spinal rotation
are movements that put the spine
most at risk.
When doing forward bends, be
sure that the spine is straight
with normal curve in low back
and all movement hinges from the
hip joint, not the low back.
Use abdominal breathing to take
pressure off of the thoracic
spine and rib cage. During all
exercises, think about
“lengthening” the spine, using
the muscles of the core to
support the torso.
To prevent or reduce rounding of
the upper spine, practice
exercises that extend the
thoracic spine like backward
bending, which is safe for
spinal vertebrae.
While exercise can help prevent
osteoporosis, be careful not to
overdo it. Research has shown
that women who exercised up to 5
hours a week had increased bone
mineral density (BMD). Whereas
women who exercised more than
that showed a decrease in BMD.
Moderation is the key to health!
Best exercises, are a
combination of a vigorous
walking program, core
strengthening and upper body
resistance exercises either with
weights or using the body for
resistance as in Yoga and/or
Pilates. |
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“You have everything you need
for complete peace and total
happiness right now. “
- Wayne Dyer |
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