(background music playing) All about osteoporosis. Osteoporosis is a disease that can cripple people and sometimes even kill. The word osteoporosis literally means thinning bone and that is exactly what it is. When the bone architecture in our body deteriorates it is more susceptible to fracture. Every bone in the body becomes vulnerable, more or so, the spine and the hips. A fracture in of the two can change the life of a person forever. It is a myth that walking builds bone and therefore prevents osteoporosis.
More than 50% of women who are over the age 50 show low bone density. Right now there are over 10 million Americans who have osteoporosis and most of them are not even aware that they have it. It is more likely to strike post menopausal woman; however, man can not be ruled out even though the percentage of men that have osteoporosis in comparison to woman is less.
Nevertheless, care should be taken to prevent bone loss. For bone to grow it must be challenged with new weights and not the same load of weight every time. Making strength training a part of osteoporosis lining is the best strategy that you can adopt. So weights have to be increased slowly and progressively with this type of exercise is combined with the doctors advice for osteoporosis, the end result is more satisfying and effective.
Suit cans elastic tubing are easily affordable hand and ankle weights are more than sufficient for your weight training, you do not have to go to the gym. However, you consult your doctor before undertaking any exercise.
Those with severe osteoporosis can fracture their bones easily, hence even in the gym.
You have to be careful about exercises, especially those involving bending over, doing traditional abdominal crunches or twisting speedily from side to side. Weight training has beneficial side effects, it improves balance and strength and reduces your vulnerability to fractures. It makes you more active. All of your day to day activities can seem to be a lot easier as a result. There are many safe ways to increase your bone density, here are some:
Chair set, stand infront of a chair with a pillow on the sit, keep your arms relaxed and your feet, hip distanced apart, slowly sit down on the chair, and stand up; repeat this many times. Slowly increase the number of repetitions. Hold down to one pound weights in your hand, slowly increase the weight as well. Why? Why on the floor faced down? Outstretch your arms to either side of your head and spread them like wings. Now lift your arms off the floor and take them as high as you can, keeping your head intact with the ground, pause then bring them back. Increase your repetitions, once you are comfortable hold weights in your arms and perform the same.
Squeeze ball. Hold the ball upper ball with your right hand with your palm facing upwards. The palm should be on your lap or on a table. Squeeze the ball three times and move it to your left hand. The middle finger should be in line with the middle of your wrist, increase the number of repetitions gradually.
Osteoporosis fighting is a gradual process. Exercise helps but be extremely careful. Include calcium rich foods and natural fibers in your diet. Keep fit. Stay healthy.
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