Decrease Your Risk of Osteoporosis
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Will exercise prevent osteoporosis?
Eight million of the estimated 10 million Americans with osteoporosis are women, according to the National Osteoporosis Foundation. Osteoporosis, a disease that leads to fractures and bone deformities as a result of decreased bone density, poses a serious threat to post-menopausal women of all ethnicities. Though there is no single cure for osteoporosis, there are ways to prevent it. Regular exercise is one of the best ways to prevent osteoporosis and maintain bone mass. If you would like to prevent osteoporosis, here are some fitness tips to get you going in the right direction:
- Fitness workouts that incorporate weight-bearing, high-impact exercises are the best for improving bone strength. These include activities such as climbing stairs, running, step aerobics or kickboxing, dancing and so on.
- For those that are not able to do high impact exercises, low impact exercises such as walking, water aerobics and elliptical training are a safe way to maintain bone mass.
- Exercises that focus on balance and posture strengthen muscles and decrease the risk of fractures. Pilates and yoga build up core muscles and help maintain posture, as does tai chi and ballet.
- Incorporate resistance training and weight workouts into your fitness routine two to three times a week. Use the weight machines at the gym, medicine balls, exercise stretch bands or your own body weight to build muscle to support your bones.
No matter what your fitness level, make sure to exercise for at least 30 minutes four to five days a week to stay healthy and ensure your future safety.