|
(HealthNewsDigest.com) – Bone is living tissue made up of cells that we lose and gain each day just like the tissue and cells of our skin. Physical activity such as weight – bearing and high intensity strength training is a major component to which bone responds favorably to. Bone responds to physical stress (gravitational and weight bearing) placed upon it by “remodeling”, which refers to new bone cell growth. World Osteoporosis Day is October 20th this year and it’s no wonder that we still need to be made more aware about bone loss. 10 million Americans are estimated to have osteoporosis and almost 34 million more are at risk with osteopenia (Level of bone loss that precedes Osteoporosis).
During childhood, our bone growth outpaces our bone loss resulting in growth. Peak bone mass usually takes place when we are between the ages of 20-30. Of course, most of us have heard of osteoporosis, a group of diseases that is caused by excessive bone loss. The most common Type I occurs when estrogen levels decline in women at menopause and Type II occurs in both men and women later in life as a result of aging (usually around 70+ years). The result of bone loss are fractures, height loss and in some people a “dowagers hump”. The most common fracture sites are the femur (hip bone), vertebrae (spine) and radial (forearm). Osteoporosis can be debilitating, and it has been estimated that over $ 4 billion dollars are spent each year treating it. And it really can be considered much of the time, a silent disease because too many of us find out after suffering a fracture (go to my link below for more info on bone loss, testing, etc).
So, how does exercise help? Exercise, particularly weight -bearing activity when combined with high resistance weight training places stress on our bones, creating a need for new bone growth. This need will also stimulate our body to absorb more calcium used for bone growth. Studies have shown that weight- bearing exercise combined with optimal nutrition and hormonal balance can improve our bone density. Want some examples of simple daily activities we can include now?
Take the stairs instead of the elevator
Walk instead of driving / walk on a treadmill while watching the news instead of sitting or cycling
Stand while preparing food instead of sitting
Walk the golf course rather than riding in a cart
Other physical activities such as aerobic exercise include walking and jogging and running versus cycling and swimming. High resistance, high intensity exercise or strength training has been found to be the most effective. It has been found that the intensity of stimulus should be about 85% of our maximal effort, or more simply, a weight load that allows us to perform 8-10 repetitions (so much for high reps, women!). It is also recommended to weight train 3x per week for optimal results. Of course, let’s keep in mind that we need to train safely, so seek professional help for guidance.
Increasing our weight- bearing daily activities, including weight training to our regular routine is not just for athletes, it’s for all of us!
Contact me for information on the new “10-week Personalized Get- in- Shape” Programs by emailing me or go http://www.junefit.com/serviceshp.htm Also offered, “Personal Exercise Only Programs” designed to strengthen your bones and more with Ed Irace!
For more information on bone health, causes and risk factors for osteoporosis go to http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001400/
Here’s to Our Health!
June M. Lay M.S.
JuneFit
Please seek the advice of your physician when starting a new exercise program, especially if you are over 40 or have medical considerations.
Junefit is included in Google’s top ranked women’s health resources, Scroll midway http://directory.google.com/Top/Health/Women’s_Health/Resources/
June is Lifestyle Columnist at www.healthnewsdigest.com/
(c) junefit 2011
Want to recommend my weekly tips to friends, relatives and anyone interested in improving their health & fitness, e mail me at [email protected] Changing your e- mail address? Please simply reply to this email with your old address and new address.
###
Subscribe to our FREE Ezine and receive current Health News, be eligible for discounted products/services and coupons related to your Health. We publish 24/7.
www.HealthNewsDigest.com
For advertising/promotion, email: [email protected] Or call toll free: 877- 634-9180