Regular physical activity on long-term basis has a particularly important role in maintaining bone health. Exercise can maintain and increase bone strength by increasing bone mass or slow age bone loss. Muscle strength also increases, which is important to support the joints and preventing falls. Exercise also improves coordination and balance, which helps to prevent falling and to improve general physical health and well-being. Please note that any progress made in bone strength are lost when you stop exercise, so it is important that your exercise regularly and permanently. Note: Those who created the osteoporosis (one or more fractures) may not be able to do what many activities as people without osteoporosis. Talk to your doctor and physiotherapist about activities you can do. Exercise helps build and maintain strong bones, prevent falls and fractures and speed rehabilitation. Bone status: In girls, the main bone accumulation occurs in pre-adolescence. Peak living bone density reached during the mid to late 20's. The effect of exercise in this age: Maximizes peak bone density, which helps keep bones strong longer in adulthood. Bone status: Loss of bone mass begins to occur very gradually when a person reaches his thirties, although the increase in bone density is still possible for middle-aged. In women of 45 years, and loss of bone mass begins to grow at 1 - 2% per year. The effect of exercise in this age: Supports strong bones by helping to slow down bone loss and improve muscle strength, heart and lung fitness. Bone status: Loss of bone mass is accelerated to 2-4% per year in early menopause. The effect of exercise in this age: You can keep strong bones by helping to slow the rate of bone loss after menopause. Bone status: Usually bone density tends to remain constant until later in life. Low testosterone levels or hypogonadism may lead to bone loss similar to postmenopausal women. The effect of exercise in this age: improve muscle strength, balance and coordination to prevent falling and maintain overall health. Testosterone in combination with exercise can be beneficial to bone in men with hypogonadism. Bone status: in '75 after a further increase in bone loss occurs in both sexes, especially the hip (hip). The risk of fracture increases with increasing bone loss. The effect of exercise in this age: it helps maintain bone strength and increase muscle strength, balance and coordination, in turn, helps to prevent falls. Bone status: Bone become more thin and brittle. The effect of exercise in this age: Exercises recommended by physiotherapists can improve overall health, strength, balance and position to avoid falling. (It is assumed that you do not have osteoporosis, otherwise see below for exercise if you have osteoporosis)
There are two basic types of exercises are good for bone health: weight-bearing exercise is any exercise that is while you are standing, so that gravity provides the force. Your bones become stronger when they have the weight during training and when a certain number of "influence" or additional burden placed on those bones. If the "voltage is too low, the bone becomes stronger and may even lose weight. Too much "stress" can cause injury. The best "stress" of actions that may be new to your body, which means your bones are various forces and loads on them. Examples of supporting activities jogging, walking, tennis, dancing, golf and netball. Swimming and cycling are not considered weight-bearing exercise (but good for muscle strength). Measures impact resistant, such as aerobics, running and jumping, have a greater impact on bone strength than the activities of "low impact, such as walking and cycling. Everyday activities such as normal walking is not considered particularly bone building, because they produce a voltage that is "normal" for the body, though very brisk walking has been shown to maintain bone strength. Shock activity may not be suitable for all, especially if you have problems with joints or other medical conditions. If you do not fit or inactive, lower intensity exercise is a safe starting point and you can move to a more moderate intensity exercise over time. Lower ways to improve weight-bearing exercise: walking some or all the way to work, including
hills or special exercises in your daily walk,
Use ladders instead of the elevator. It is important to talk to your doctor or physiotherapist about the best type of exercise weight bearing before you start. Very fast walk (20 minutes) is better for bones than long unhurried walk at 1:00. Resistance exercises, also called weight training, can not have a good effect on bone health and has been shown to reduce falls in older people. Strong muscle contractions necessary to move heavy weight place stress or "stress" on the bones, muscles attached HP When bone feels "pressure" repeatedly (as occurs in conventional training), he is responsible for increasing bone mass to become stronger. Targeting certain groups of muscles around the hips, back and arms from weightlifting is also a good idea. Everyday activities do not produce enough "voltage change of bone mass, so that resistance exercise should be increased as the body adapts to each new level. You can do this: when he starts to feel easy, you need to increase the weight and do more reps. Before you begin, it is important to talk with your doctor or physiotherapist about the best type of resistance exercise for you. To have an effect on bone, exercise must be regular, very energetic, there are varieties (different load put on it), and include a short, intense bursts. The lasix drug number and type of exercise will vary depending on your age and health of bones. In general, most people should aim to exercise for 30 to 40 minutes four to six times a week, and include some weight-bearing and resistance exercise program. You can create up to this level over time. Start slowly and gradually progress. Try to get into coaching. You can break it into several smaller amounts throughout the day. Set short-term goals for what you want to achieve. They should be realistic, achievable and measurable. For example, when adding 50 jumps with your regular walks for 3-month period. The process of bone building slowly begins to take place as soon as you begin regular exercise, but it takes at least 6 months to be able to measure the effect. Good exercises for bones: brisk walking, running, dancing, tennis, volleyball and weight lifting. Choose exercises that you enjoy and diversify its program to keep it interesting. If you feel pain while exercising, stop and talk to your doctor or physical therapist. If you have been diagnosed with osteoporosis and / or have been broken, you should consult a doctor or physical therapist about starting an individual exercise program. Your goal is to maintain bone strength and reduce the risk of fractures and falls, improving posture, balance and muscle strength. Due to the high risk of fractures, performing at a high enough level to generate load on the bone is not recommended. Appropriate exercises include Tai Chi balance, flexibility and muscle strength, gentle weight of muscle strength, water exercise (hydrotherapy) and walking. Avoid high impact activities (eg, running). Avoid sudden movements twisting (eg, golf swing). Avoid lifting heavy objects and some distance from the body (eg, picking up grandchildren). Avoid abdominal curls (squat). Avoid bending forward from the waist. Avoid sudden, sharp movements. Approved by Osteoporosis Australia Medical Research Advisory Committee updated environment, July 6, 2011 11:00.
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