| SolveYourProblem
eLearning Series:
I'm an Active Senior
Who Wants To Stay Healthy
( 50 aticles in this series )
Osteoporosis
Strength Training: Doctors Opinions
What’s
one of the best ways to prevent osteoporosis? According to many experts in the field of bone health, it’s
exercise. More specifically, strength training offers many
benefits for men and women at risk of bone loss from osteoporosis.
Strength
training, also called resistance training, uses resistance
from free weights, resistance bands, and water exercise or
weight machines to help build strength in muscles. It also
can help work on the bones to prevent the loss of minerals
that weaken them. In fact, according to sports doctors, strength
training can increase your bone strength, reduce your risk
of osteoporosis, improve the strength of your connective tissues,
which increases joint stability and increase the functional
strength of your muscles. In addition, strength training improves
balance and reduces your risk of falling by approximately 25%.
If
you already have osteoporosis, say doctors, strength training
can still benefit you in many ways, but you should work with
your doctor or an experienced physical therapist to design
a workout that will benefit your bones without increasing the
risk of stress or compression fractures. In particular, they
suggest that you avoid sharp, twisting movements or frequent
bending forward from the waist. Both of those movements, say
doctors, will put undue strain on the weight bearing muscles
of the spine.
If
your main intent is to prevent osteoporosis, you should work with heavier weights and more resistance.
How much can
strength training help? A study conducted at the University
of Arizona and published in Medicine and Science in Sports & Exercise
gives some answers to that. In that study, scientists recruited
140 post menopausal women with a history of sedentary lifestyle
for a year-long regimen of three time’s weekly workouts. The
women performed eight exercises specifically chosen to work
on particular muscle groups. To track the effects of exercise
on bone density, scientists took bone scans both before and
after the study. The results showed that the chosen exercises
had a measurable effect on the bones of the hips, site of the
most common fractures in post menopausal women. They also found
that the greater the amount of total weight lifted over the
course of the year, the greater the benefits to the bones.
If you’re just
starting a resistance and strength training
program, doctors and physical therapists offer the following
advice:
Consult your doctor and follow a program designed by a physical
therapist which takes your strengths and needs into account.
Work out at a gym or health club under the supervision of
professionals who can help monitor and adjust your workout
program.
Start
slow and build gradually. Strength and resistance training
is a slow process.
Never increase weights in resistance training more than 10%
at a time. Increasing more than that risks injury.
Lift and lower weights slowly. Avoid ‘jerking’ them up to
avoid injury.
Perform your resistance workout every third day.
Avoid exercise that puts a lot of strain on your joints and
bones, and stay away from the rowing machine. The bending required
puts your spine at risk of compression fractures.
Expect
stiffness, not pain. If you’re in pain through most
of the next day, stop training for a day or two. Use ice to
reduce swelling and don’t start again till you can perform
the exercises comfortably.
If any area is particularly tender or stiff immediately after
a workout, apply ice to it for 10-15 minutes to reduce inflammation.
You can increase the effectiveness of a strength training
program by making a few lifestyle changes at the same time.
If you smoke, quit. Not only will you find it easier to exercise,
but nicotine can rob your body of its ability to process calcium.
Increase your intake of calcium and Vitamin D to help bones
grow stronger. On days when you’re not working out with weights,
take an hour long walk, or engage in another aerobic activity
to help keep your heart in shape.
Proper exercise, weight control and a healthy diet all contribute
to keeping your bones strong and preventing the loss of bone
density due to osteoporosis. Do your bones a favor and give
them a good workout a couple of times a week.
Click here to discover my current SolveYourProblem recommendation and choice pick for the fastest, easiest and best exercise / fitness solution you'll find anywhere. Get it and reward yourself with more more energy and a healthier life.
# # # # #
by SolveYourProblem.com
: 2006
> Home > Healthy
Seniors Articles : Main Page
|
