Prevent Osteoporosis Now
By: Daniel Green
Most women already know the basic facts about osteoporosis, but in case you
don't:
1. It is an age-related disorder in which the bones gradually grow thinner and more fragile.
2. While not exclusive to women, osteoporosis has a greater effect on women because of the natural bone deterioration that takes place after menopause.
3. Under normal circumstances (even without the added effects of osteoporosis) women may lose up to 30% of their bone density by the age of 70.
4. The earlier you begin taking care of your bones, the better off you will be in the long run. It's never too late to begin taking care of yourself, but even more importantly, it's never too early.
But what can you do at any age to decrease the likelihood of developing osteoporosis?
First, you can begin some preventative measures early in life as possible.
Make sure you get enough calcium and vitamin D, which contribute to bone health and strength. If you fear that you might be deficient of either of these, talk to your doctor or a nutritionist about the safest way to take in the levels
that you need.
Always be sure to incorporate weight bearing exercises into your routine. While cycling is a great way to improve cardiovascular health, it does not improve bone strength, since the body is not required to support its own weight. Walking, jogging, and running, on the other hand, require the bones to carry and move the body's weight in addition to improving overall fitness. In addition, be sure to compliment
weight bearing aerobic activity with upper-body resistance training. This will increase the strength of the bones of the upper body.
Bone health is yet another reason that resistance exercise is an essential part of overall health, no matter how old you are.
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Daniel Green is the Managing Editor for the American Council on Exercise (ACE) and an ACE-certified Lifestyle & Weight Management Consultant. He is also a Contributing Editor to both ACE
Fitness Matters and ACE Certified News. Visit the ACE Web site at
www.acefitness.org.
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