by Dr. Steven Komadina
| Osteoporosis Fitness to Fit Your Lifestyle |
by Dr. Steven Komadina
Osteoporosis
Fitness to Fit Your Lifestyle
You are never too old or too young.
Osteoporosis, the condition in which bones become so brittle that they break easily, was once thought to be inevitable in many older women. Now we know that women can take steps to protect against bone loss, that leads to osteoporosis. We also know no how to help those who already have the condition, to strengthen their bones to reduce further damage.
The diet and exercise of help to older women preserve their bones, can also help middle age or younger women lessen the chances of getting osteoporosis in their later years. In fact, protection begins in adolescence when a girl is building her bone mass. Health conscious parents can give their daughters the knowledge and habits that will help them build and maintain strong bones throughout their lives.
Diet: Calcium is critical. From their teens to their mid twenties, women need about 1,200 milligrams of calcium per day, and pregnant and breast feeding women need the same amount. Older women with not yet reached menopause, need about 1,000 milligrams of calcium a day. For post menopausal women, not on estrogen replacement therapy, the recommended daily intake of calcium jumps to 1,500 milligrams per day. There are many sources of dietary calcium. The problem with dairy products is the amount of fat. Only skim milk should be used. Green leafy vegetables, nuts, and seafood are important sources of dietary calcium. They do not contain the fat, dairy products do. Women can also take a dietary supplement. Taking too much calcium, however, may cause kidney stones.
Exercise: Because it strengthens bones, regular weight bearing exercise such as aerobic dancing, or even walking several blocks, is important for women of all ages. Many doctors recommend 45 minutes a day of such weight bearing exercise, three days a week. Older women, or women who never exercise, should start out slowly and build up to the recommended guidelines. When constructing an exercise regime, women of all ages should consult their doctor.
Hormone replacement therapy: Women are most vulnerable to rapid bone loss after menopause, when their bone's natural supply of estrogen drops dramatically. Estrogen protects against bone loss, improves calcium absorption, and enhances the effect of exercise on the bones. Many doctors now prescribe estrogen replacement therapy for post menopausal women and for women who experience severe menopausal symptoms. Women in these categories should consult their doctors to determine if estrogen replacement is suitable for them.
If women remember these steps to protect against bone loss--diet, exercise, and for many post menopausal women, hormone replacement therapy--osteoporosis could become a rare condition.
Fitness to Fit Your Lifestyle
Dr. Steven Komadina
In spite of our knowledge of the benefits of regular physical activity, over 60 percent of women in the U.S. do not engage in moderate amounts of physical activity. More than 25 percentage are not active at all.
Women of all ages would benefit from moderate amounts of exercise, preferably daily. A moderate activity level is defined as any physical activity that uses 150 calories of energy per day, or 1,000 calories per week. Most people recognize that vigorous exercise is for 15 to 20 minutes, such as running a ten minute mile, jumping rope or stair walking, qualify as moderate physical activities. But did you also know the less intense, even easy going activity, done for longer periods of time, also qualifies as moderate activity?
You'll also engage in moderate amounts of exercise if you push a stroller one and a half miles in 30 minutes; walk one and three quarter miles in 35 minutes; garden for 30 to 45 minutes; or wash windows, even wash and wax your car, for 45 to 60 minutes. If you want to get physical, here's a suggested plan of action:
Step 1: Find some physical activities that you enjoy. Activity programs are as varied as the people who participate in them. Communities across the nation have work site activity programs, bicycle and walking paths away from vehicular traffic, and walking programs at schools and shopping malls before and after regular hours. Some community based programs include child care arrangements to assist parents. Or, if you prefer to exercise alone, numerous exercise books and audio or video tapes are available.
Step 2: Consult your doctor about your plans. Once you've found an activity you think you might enjoy, check it out with your doctor. Medical consultation is especially important for older women who have not previously exercised, pregnant women, or those with conditions such as heart disease, diabetes or obesity.
Step 3: Start out slowly and build up gradually. Allow your body time to adjust to your new activity demands. Previously inactive women should start with short sessions (5 to 10 minutes). A brief warm up of light activity and gentle stretching, prepares the body and helps reduce muscle soreness.
So don't worry if you're not a marathon runner, or swimming is not your thing. There's some activity that will fit your lifestyle, bringing both enjoyment and a healthier you.
