Exercise
Osteoporosis and Exercise
November 6, 2011 | 
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Osteoporosis is a progressive disease in which the bones become weaker, causing changes in posture and increasing susceptibility to fractures. Because of the physiological, nutritional, and hormonal differences between males and females, osteoporosis mainly affects women. Bone mass, the amount of mineral in the bone, generally reaches its peak when a woman is between the ages of 30 and 35. After that, it then begins to decline.
While certain minerals and vitamins are crucial for proper bone health, exercise is another vital factor. When bones get regular weight-bearing and resistance exercise, the body responds by depositing more minerals in the bones, especially the bones of the legs, hips and spine. Conversely, a lack of regular exercise accelerates the loss of bone mass.
Many researchers have attempted to pinpoint which types of exercises are most effective at improving bone mass density, however results have varied. The BEST (Bone-Estrogen Strength Training) Project at the University of Arizona identified six specific weight training exercises that yield the largest improvements. This project suggests squats, military press, lat pulldown, leg press, back extension and seated row, with 3 weight training sessions a week of 2 sets of each exercise, alternating between moderate (6-8 reps) and heavy (4-6 reps). In regards to weight-bearing exercises, the most improvements were seen in individuals who participated in regular walking, gymnastic training, stepping and jumping.
It is also important to keep in mind that other than improving bone mass, regular weight-bearing and resistance exercise will help improve balance, gait and a reduction of falls.
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Momentum
According to Newton’s words, an object will stay at rest or stay in motion unless acted on by a net external force.
Momentum is a funny thing for us human beings. As much as we like to mix it up on a day to day basis, we do enjoy our habits and patterns. For those of you who have children, you all know how hard it is to get the ball rolling on a new food in the house. But once over that speedbump, momentum picks up speed and everything is running smoothly again.
The interesting bit, for me at least, is the fact that if I miss one session at the gym I’m almost guaranteed to have a battle in my head when it comes time the following week. And because I’ve skipped a session once, it’s a heckuva lot easier to do it again. If I give in to that feeling, two becomes three and so on until I’ve missed an entire month of fun fitness and I’m looking back wondering where the time went.
There’s an upside to all of this. Momentum works both ways. Once I do even the littlest bit to get back to fun fitness, it starts to build on itself again. It builds and builds until I’m right back where I was and maybe even a little further along the path because now I know from where I came.
Go do 10 push-ups right now and see where it leads.
Exercise, your way.
It’s no secret that staying active and fit is all part of keeping a healthy heart. So many times, in talking with patients, they tell me how they dread the gym. Or perhaps how they don’t like going for long distance runs. And so many other times I hear how someone is getting their exercise by walking or gardening. But there has to be a happy medium and this is what I stress in all situations. Nowadays, there’s no excuse for raising your heart rate but not enjoying what you’re doing. Some patients are quite shocked when I suggest dance, kickboxing or swimming as options for leading a healthier lifestyle. There’s so much more out there than the boring ol’ gym So get out there and find a new passion – one that just happens to burn calories, too!