How To Have Healthy Bones

As I said before, I am simply exploring how to be healthy and I want to start with our bones. By exploring I mean that I shall be looking at the views and opinions of the experts and I shall also include the experiences and stories of people who have issues with their bones.
This section deals with the most important element of our body - the framework that holds the muscles, flesh and vital organs together. So it is of paramount importance that we have optimum bone health.

When we discuss exercise most individuals immediately think of losing fat and toning or gaining muscle. It is true that with regular exercise you will lose inches and gain strength in muscles but the importance of exercise on a regular basis really offers many more important health benefits then being able to fit into your skinny jeans or being able to flex an impressive looking bicep.

Another extremely important benefit from exercise which is often over looked until problems begin to occur is bone health. Most individuals do not give their bones much thought until they or a loved one is face with the reality of failing bones which can be detrimental because it will ultimately lead to immobility.

All of us reached our maximum bone mass in our twenties and if prevention is not a focus it is down hill from that point on. The important thing to remember is it is never to late to start.

Although there has been a focus on women's bone health in recent years with the discussion of osteoporosis men are not immune to the adverse affects of bone loss. Women are prone to increased bone loss or osteoporosis during and after menopause caused by the loss of estrogen; at the same time men as they age will also experience increased bone loss associated with the loss of testosterone. Although women in general are more prone to bone disorders such as osteoporosis men are by no means off the hook.

With that being said most bone loss actually occurs from disuse atrophy. Bone tissue is the same as any other tissue in the body; if you do not use it you will lose it. Your body does not waste energy maintaining something that is deemed important or necessary such as muscle or bone that is not worked. It is also important to recognize that the loss of muscle directly affects the health of your bones.

Maintaining lean muscle mass is essential to keeping our bones healthy because this lean muscle puts good stress on our bones that in turn causes them to strengthen or in other words signals the body that our bones are important and need to be maintained. The best way to do this is to incorporate resistance training into your life two or three times a week.

Weight training does fall into the resistance training category however if lifting weights does not appeal to you there are many different options that can be done inside or outside of your home. Resistance training includes any activity that works and strengthens your muscles which in turn put the much needed stress on your bones. The possibilities are endless your workout can include any of the following: Pilates, using resistance bands, using the now popular exercise ball, yoga or simply using your own body weight. Try doing a lunge or yoga pose; when you do you will see that you do not need a fancy gym or tons of equipment to get a workout. The important thing is to find an activity or activities that you enjoy, embrace it and make it a part of your life.

Other important steps that you need to take in order to ensure you have healthy bones are; quit smoking, avoid excess drinking and ensure you are getting adequate amounts of calcium, vitamin D and vitamin K2 in your diet. You are not getting your daily requirements of the necessary mineral and vitamins then take supplements.

Healthy bones are not always our top priority but by making a few changes to our lifestyle we can help assure we will not only live longer but can enjoy independence and mobility far into our twilight years.


Saturday, December 12, 2009

Move It Or Lose It


Sunday December 6, 2009


Move It Or Lose It





Hey, lazy bones, get up and work out!


THE first thing that comes to mind when you talk about bone is calcium. But the journey to good bone health does not stop at getting the right nutrients. Getting the right exercise is also important for strengthening bones.


Don’t think that our bones are rigid. In fact, they’re not only strong, but also flexible. That’s how gymnasts are able to bend their bodies to seemingly impossible shapes without breaking their bones!
Bones are not only strong, they’re flexible too. With the right exercise and training, maybe you can bend your bones to unbelievable angles too! – Reuters


Because bone is living tissue, it is constantly reacting to the stress human activities put on it. With the right exercise and training, you can bend your bones to unbelievable angles too.


A bone consists of a combination of collagen and mineral crystals comprising calcium and phosphate. This collagen matrix allows bone to expand and contract without breaking. In other words, your bones will respond and become stronger to resist the force that regular exercise puts on it. Similarly, if you are physically inactive, your bones get weaker and more frail, exposing them to greater risk of fracture.


It’s a weight thing


Any exercise that requires you to carry your weight and go against gravity can help you improve or maintain bone mass. The strain of carrying your weight and the push and pull of your muscles will stimulate bone formation, thus making it stronger.


High-impact, weight-bearing exercises are the most effective for building strong bones, but do them only if you don’t have low bone mass or osteoporosis.


Exercise is meant to build bone, not break it. Activities like running, jumping, hiking, and dancing, and playing sports like tennis and badminton constitute high-impact weight-bearing exercises.


On the other hand, low-impact weight-bearing exercises like walking and low-impact aerobics are more suitable for those who want to build strong bones but cannot do high-impact exercises. You can also do resistance training and strengthening exercises like lifting weights or doing push-ups.


Be safe, however, by consulting your doctor or personal trainer first to avoid hurting yourself.


For the elderly, fall-related fractures can be debilitating. Up to 20% of those suffering from a hip fracture die within a year while two thirds of those who survive are disabled. Precautionary measures need to be taken to prevent this from happening.


Besides making sure that your house and surroundings are free from fall risks, you must also take steps to improve your balance and posture through exercise. Doing tai chi or yoga can give you better balance, posture, and coordination, which in turn can help prevent falls.


Everybody can do it


Exercise for healthy bone can be tailored to suit every life stage and need. Exercise can help build healthy bone during childhood and maintain bone health during adulthood. Older people who exercise regularly can strengthen their bones and reduce their risk of fracture.


So no matter what age you are, or what physical condition you are in, you can find an exercise that benefits you.


Although non-weight-bearing exercises can have cardiovascular benefits and are good for building muscles, they are not necessarily as effective as weight bearing ones. So if we’re talking about good bone health, then any activity that places a load on your bones is the way to go.


It is, however, dangerous to exercise without knowing your limits. Too much exercise can cause stress fractures and joint damage. Some exercises may even cause falls and so increase your risk of fractures. Those with osteoporosis and the elderly can put themselves at greater risk of fractures if they start off a rigorous exercise regime without consulting a doctor or physician.


Every exercise should be tailored to suit your needs and abilities. Approximately 30 minutes of exercise on most days of the week is generally recommended, but if you have low bone mass, are over the age of 50, or osteoporotic, you should seek professional advice before starting an exercise routine.


Be wary of common exercise pitfalls like laziness or time constraints. Exercise can be incorporated in your daily lives to suit your needs and lifestyle so it doesn’t have to be a chore. Be creative and make sure you enjoy doing it. That way, you will be more likely to continue doing it instead of putting in a half-hearted effort.


Building healthy bone is a life-long commitment and physical activity can go a long way in helping you achieve it. Whether you’re at home, work, or school, you can incorporate exercise to suit your lifestyles. In the end, what matters is that you get moving and that you enjoy the benefits for life.


Working out


There are many ways to incoroprate exercise into daily life. Here are some suggestions:


At work


* Use the stairs instead of the lift.
* Walk more by going to the restroom on the floor above you and take the stairs.
* Park a little further from your office so you can walk more.
* Go offline and deliver documents to colleagues by hand instead of by email.
* Walk instead of driving when going out for lunch.


At home


* Use the stairs instead of the lift if you live in an apartment complex.
* Carry your laundry basket up and down the stairs.
* March in place whenever you’re stuck with doing chores such as washing the dishes or doing the laundry.
* Do some jumping jacks while watching television.
* Turn on some music and dance!
* Walk up and down the stairs as a form of exercise.


At school


* Use the restroom on a different level, or at the other end of your building.
* Earn brownie points while building strong bones by helping your teachers carry their things.
* Walk around school instead of sitting around while waiting for the first bell to ring.


This article was contributed by the Osteoporosis Awareness Society of Kuala Lumpur as part of its Healthy Bone For Life programme and supported by educational grants from Fonterra Brands (Malaysia) Sdn Bhd and Rottapharm Madaus.










Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)