Give me 5 mins and I will show you a few training tips to stop osteoporosis

An estimated 10 mil Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia).  
A disease with out symptoms, osteoporosis affects about 20 percent of men and 80 percent of women. 
Because bones gradually become weaker, they will probably break from a minor fall or, if left untreated, even from something as simple as a sneeze. 
The commonest fracture sites are the hip, wrist and spine, although any bone in the body might be affected. 
 
A diagnosis of osteopenia or osteoporosis might be scary, leading most people to stop exercisse because of fear it will cause fractures. 
The reality is that those with low bone mass should make sure to exercise frequently. 
 
Being active has been shown to not only help prevent osteoporosis, but slow bone loss once it's already begun. 
Before beginning an exercise program, you should check with your doctor for guidelines, as level of bone loss determines exactly what workout is best. 
 
Physicians can assess bone mineral density and fracture risk by scanning the body by using a special type of X-ray machine. 
As well as exercise, treatment may include dietary modifications and/or estrogen replacement therapy. 
 
The more knowledge you have concerning this condition, the more you can do to help prevent its onset. 
To make strength and bone mass, both weight-bearing and strength training workouts are ideal.  
Weight-bearing workouts are those that require the bones to completely support your weight against gravity.  
Examples are walking, jogging, stair climbing, dancing or using an elliptical trainer. 
 
Non-weight bearing exercises include biking, swimming, water aerobics and rowing.  
Weight-bearing activities such as walking as little as 3 x a week will manage to benefit the bones. 
 
Resistance training places mechanical force (stress) on the body, which in turn increases density of bone.  
Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger. 
 
It's always important that people with osteoporosis avoid the following forms of activity: 
 * Step aerobics and high-impact activities such as running, jumping, tennis. 
 * Activities that involve rounding, bending and twisting on the spine. 
 * Moving the legs sideways or across the body, specially when performed against resistance. 
 * Rowing machines, trampolines. 
 * Every movement that involves pulling on the head and neck. 
 
Exercise Tips: 
 * Even if you don't have osteoporosis, you need to consult your health care provider before you start a workout program. 
 * Remember to warm up before beginning and cool down at the conclusion of every exercise session. 
 * To get the best profit to your bone health, combine several different weight-bearing exercises. 
 * As you build strength, increase resistance, or weights, rather than repetitions. 
 * Be sure you drink a lot of water whenever exercising. 
 * Vary the types of exercise that you do weekly. 
 * Combine weight bearing and resistance exercise with aerobic exercises to help increase your general health. 
 * Bring your friend along to assist you continue or in addition to this, bring your family and encourage them to be healthy. 
 * Add more work out to your day; take the stairs vs. the elevator, park further way, and walk to your co-worker's office as an alternative to emailing. 
 
Put LIVE into action! 
L - Load or weight-bearing exercises make a difference to your bones 
I - Intensity builds stronger bones. 
V - Vary the types of exercise and your routine to keep interested. 
E - Enjoy your exercises. Make exercise fun so you will continue into the future! 
 
Certain factors increase the probability of developing osteoporosis.  
While many of these risk factors are controllable, others aren't.  
Risk factors that can be controlled are: Sedentary lifestyle, excess intake of protein, sodium,  
caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines. 
 
Body size (small frame), gender, family history and ethnicity are risk factors that can not be controlled.  
Women can lose as much as 20 percent of their bone mass in the five to seven years after menopause, 
which makes them more subject to osteoporosis.  
It's never too early to begin considering bone mineral density.  
About 85-90 percent of adult bone mass is acquired by age 18 in girls and 20 in boys. 
 
Nutrition and Exercise for Healthy Bones in childhood and Adolescence 
 
Much of the reserve of healthy bone is built in youth and before the age of 30.  
Women can be more susceptible to an inadequate foundation process at this time than men.  
Sufficient calcium intake,a comprehensive diet with plenty of fruit and veggies and 
load-bearing exercise are the secrets of solid bone growth when you’re young.  
Then, with continued exercise into old age –- and this benefits men as well -- bone density decline might be kept to a minimum. 
Although women are the main focus of information about osteoporosis and low bone density (osteopenia),  
some men are also seriously afflicted by this condition. 
 
In case you do each of the right things while maturing and into adulthood, your inherited characteristics –- your genes -–  
can present you with bones that are susceptible to osteoporosis. This is even greater reason to maximize your lifestyle to prevent poor bone health. 
 
About the writer - Michelle Aultman writes for the elliptical workout for weight loss blog, her personal hobby blog dedicated to suggestions to prevent osteoporosis trough home fitness.  
 
Writer's note: The info provided on this article are designed to support, not replace, the relationship that exists between a patient/site visitor and his/her doctor.  
Michelle Aultman has not professional intent and does not accept direct source of promotion coming from health or pharmaceutical companies, doctors or clinics and websites. 
All content provided by her is based on her editorial common sense and it’s not driven by an advertising purpose.