Preventing osteoporosis.
| Published: 8th May 2007 13:53 |
Preventing osteoporosis.
Ready, set, go! Ladies,(and gents) it's time to strap on those running shoes and buckle down to an intense workout. A study, presented at the 2000 annual Meeting of the Radiological Society of North America, shows that intense physical exercise may increase the bone density of certain bones. The bones that this exercise appears to help most are those bones that are most prone to fracture in older women.
Researchers from the Department of Veterans Affairs and the University of California San Diego measured bone density in both male and female athletes age 40 and over who competed in the 1999 Ironman World Championship Triathlon in Hawaii. This event is one of the most difficult and challenging triathlons in the world. The athletes who compete must train intensely for this physically demanding event and should be considered very physically fit.
The bone density measurements showed that men and women's values were equal for the lower spine and upper femur (thighbone). Both of these areas are common sites of fractures resulting from osteoporosis.
Both the lower spine and the upper thighbone are less compact bone with a greater blood flow and supply. This makes this bone more responsive to exercise and good nutrition. Bones that are more compact and less metabolically active were much stronger in the men than in the women. Men have bones that are normally larger and stronger than women, and those bones are not as affected by the changes of aging. Women are four times as likely to develop osteoporosis. This disease affects approximately 10 million Americans with 80 percent being women. The weakened brittle bones of osteoporosis account for about 700,000 spinal fractures and 300,000 hip fractures every year.
This study emphasizes the importance of exercise especially for women. Dr. Daphne J. Theodorou who led the study, could not recommend a certain exercise, but did say "the more the better". Exercise should be compatible with overall health status and should not involve sudden or excessive strain. Weight bearing exercise such as running and walking are the most effective exercises for preventing bone loss. Other good exercises include biking, rowing and strength training with weight equipment.
While exercise is one of the most important factors in preventing osteoporosis, other healthy lifestyle choices also important. Women need to maintain an adequate calcium intake and maintain a healthy weight for height ratio. Excessive weight gain or weight loss can promote bone loss.
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