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| Diet & Nutrition |
 Exercising - Prevention Through Strong BonesBy Rebecca Garland of Elan Fitness How often have you heard that you should exercise? Whether or not you do, or do so on a regular basis even, is irrelevant to the fact that we are faced everyday with reasons why we should. The list of benefits seems at times to be endless, from improved physical well-being, to improved social well-being, and even to improved psychological well-being and mental functioning. Physically, we know that exercise improves strength, endurance, flexibility, efficiency of the heart and lungs, balance, coor-dination, etc., but have you ever heard that it also strengthens the bones and stimulates their growth? This is exactly what studies in the past few years have been finding. The ‘use it or lose it’ theory is just as relevant to bones as it is to muscles, as bones also respond to exercise by increasing in strength, mass and density. Studies show that weight bearing exercises result in both muscle forces and weight bearing forces on the bones, therefore stimulating more bone growth than non-weight bearing activities (which result in only muscle forces on the bones). However, it has recently been shown that some non-weight bearing activities such as swimming and cycling can also stimulate bone growth and remain great choices for those who already have weakened bones or osteoporosis. Bones are living tissue and are continually undergoing tissue removal and renewal. When more tissue is being removed than renewed, bones lose density and strength, and are put at risk for developing osteopenia, a condition characterized by low bone mass, and osteoporosis, a more serious condition that shows no symptoms in its early phases and can go undetected for years. Since there is no cure for osteoporosis, prevention for this debilitating, often painful disease is crucial. Building healthy bones in our early years (age 10 to 30) is important to help ensure greater bone reserves for later in life when the body is faced with changes that lead to increased bone loss. In our mid-thirties bone mass peaks, and declines about 1% per year after age 40, with an increased rate in post-menopausal women for five to six years. One great way to slow or prevent this loss of bone is by exercising regularly. For those without osteoporosis, a preventative exercise program should involve increased physical activity throughout the day and include a regular exercise program consisting of a variety of weight bearing exercises and activities (i.e., weight training, walking & hiking.) For those with osteoporosis, a treatment exercise program should also involve increased physical activity throughout the day. A focus on muscular strength (especially in the lower body), balance and coordination are essential components of this program, however any exercise that poses a risk of falling should be avoided. If pain is associated with the disease, non-weight bearing exercises such as swimming or riding a stationary bike remain great options. Activities that involve twisting, bending, or high-impact such as jogging, tennis, bowling, some forms of yoga, and golf should be avoided. The following is a list of some common risk factors for osteoporosis: - Female and low estrogen levels (due to menopause, hard endurance training or other factors) - Calcium deficient and/or vitamin D deficient diet - Female and never haven given birth - Use of some medications (i.e., corticosteroids, anticoagulants, antacids with aluminium or thyroid replacement) If you are concerned about your bone health, contact your health care provider for further information and testing for diagnosis or early detection. Further information can also be found at www.osteoporosis.ca Rebecca Garland is a Certified Fitness Consultant & Strength & Conditioning Specialist. She provides training sessions privately. Contact her at 630.2323 / elanfitness@hotmail.com |