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the fight against osteoporosis by Adrian Joele
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the fight against osteoporosis |
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Fitness,Health
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Preview: Our modern society with its information highway and wall-seize TV screens invites us to spend 5-8 hours per day on the couch and without any weight-bearing exercises, this causes us to develop osteoporosis. Health authorities have been tardy to admit that long periods of sitting causes disease. The US academy of science now agrees that weight-bearing exercise is essential to build and maintain bone strength. But only since 1980 the RDA handbook made no mention of any form of exercise as being necessary for normal calcium metabolism. And even today, the only therapies for osteoporosis approved by the FDA are calcium supplements and estrogen. Many osteoporosis advice brochures recommend only walking or jogging. Or they refer to general “exercise” as if any activity will be good. However, cycling, running or walking can’t do the job. Swimming may be good for cardiovascular disease, but it is no good in protecting your bones, because it doesn’t provide enough load. But you don’t need fancy exercise equipment to move some weight, just any brick or can of paint will do the job to help you to grow dense bones. At the Junior World Weightlifting championships, researchers measured the bone strength of young weightlifters from 14 different countries and compared them with healthy youths who didn’t lift weights. On average, the bones of the weightlifters were 46% more dense and were an estimated 50% stronger. It also has been revealed that tennis players and baseball pitchers have stronger bones in their playing arm. Other important researches show that weight-bearing exercise has reversed osteoporosis, but aerobic forms of exercise had no effect. In a test for older women it showed that one year of aerobic exercise caused almost 4% loss of bone mass. When weight-bearing exercises were added to the routine for the second and third years,the loss loss was reversed and the women gained a significant amount of bone. Since the evidence grows that regular weight-bearing exercise is essential for your bones, everyone is jumping on the weight-training bandwagon. The American College of Sports Medicine recently changed it’s long time prescription of aerobic exercise to include exercise with weights. The Osteoporosis Society recommends exercise with weights. If you want to keep your bones in good health, you should do this too. You can read more about exercise in my article about “How to Exercise”.
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weight-bearing exercises, bone strength, bone mass,
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