Exercise at any age is vital for healthy bones and is essential for the prevention and treatment of osteoporosis.
Exercise not only improves bone health, it also increases muscle strength, coordination and balance and helps improve overall health.
Why do you exercise?
Bones, like muscles, are living tissue that responds to exercise by becoming stronger. In general, women and young men who exercise regularly reach a higher bone density (the highest level of consistency and strength of bones) than those who do not exercise. Most people reach peak bone density between 20 and 30 years old. From that age usually bone density begins to decrease. Women and men over age 20 can help prevent bone loss hacienda exercise frequently. The exercise allows us to maintain muscle strength, coordination and balance, which in turn helps prevent falls and fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis.
The best exercise to strengthen bones
The best exercise for your bones is required weight-bearing. This type of exercise makes you strive to work against gravity. Examples of these exercises include weight lifting, walking, hiking, jogging, stair climbing, tennis and dance. In contrast, exercises that do not require weight-bearing include swimming and cycling. While these exercises help strengthen and maintain strong muscles and reduce the risk of cardiovascular disease, are not the most effective in strengthening bones.
If you have health problems such as heart problems, high blood pressure, diabetes or obesity, or if you are 40 years old or more, consult your doctor before you start exercising regularly. According to the Surgeon General, the optimal goal is to exercise for at least 30 minutes most days; preferably daily.
Pay attention to your body. When starting an exercise routine, you may have some pain and discomfort in the muscles, but should not be painful or last more than 48 hours. If this occurs, you may be working too hard and need to slow down. Stop exercising if you feel any pain or discomfort in the chest and talk to your doctor before your next workout.
If you have osteoporosis, it is important to ask your doctor what activities are safe for you. If you have low bone density, experts recommend that the column is protected and avoiding exercises or activities that cause bending or twisting of the back. Moreover, should avoid high-impact exercise to reduce the risk of breaking a bone. You can also consult with an exercise specialist to teach you the proper progression of their activities, to stretch and strengthen muscles safely, and correct bad posture habits. An exercise specialist should have a degree in exercise physiology, physical education, physiotherapy or similar specialty. Be sure to ask if you are familiar with the special needs of people with osteoporosis.
A comprehensive system to combat osteoporosis
Remember, exercise is only part of a regimen for the prevention or treatment of osteoporosis. Like a diet rich in calcium and vitamin D, exercise helps strengthen bones at any age. But it is possible that good nutrition and exercise are not enough to stop the loss of bone density caused by medical conditions, menopause or certain habits such as the use of snuff and excessive consumption of alcohol. It is important to talk to your doctor about your bone health. Ask if you are a candidate for a bone density test. If densitometry shows low bone mass, ask what medications may help maintain healthy bones and fight osteoporosis.
A problem in the city: A GREAT CONSUMPTION OF ALCOHOL IN ADOLESCENCE CAN IMPAIR THE BRAIN PERMANENTLY
To drink much during the teens years could lead to structural changes in the brain and memory deficits that persist in the adult phase, according to the disturbing results of a study done on animals. The study found that, even as adults, rats who had daily access to alcohol during his adolescence had reduced levels of myelin. With a function not very different from the insulation of electrical wiring, myelin forms an insulating layer that surrounds the axons. These are filiform extensions of neurons that transmit nerve impulses.
These brain changes in rats were observed in a region important for reasoning and decision-making. Animals who drank more alcohol performed worse on a test of memory made when they were adults. The results suggest that high doses of alcohol during adolescence may continue affecting the brain even when the inpidual has left the consumption of alcohol. More research is needed to determine if these findings can be applied to humans.
According to the World Health Organization, a growing number of teens and young adults is provided to drinking to get drunk, consuming four (five for men) or more drinks in about two hours. Previous research in humans have shown an association between an episode of drinking excessive (binge) in adolescence, changes in the myelin sheath in several brain regions, and cognitive impairments in adulthood. However, it was unknown if alcohol was behind these brain differences and behaviour or if there was predisposition factors that could explain the found.
In this study, Heather N. Richardson, Wanette M. Vargas, Lynn Bengston and Brian. W. Whitcomb, of the University of Massachusetts in Amherst American city, as well as Nicholas W. Gilpin, of the State University of Louisiana in New Orleans, United States, compared the myelin in the prefrontal cortex (an area of the brain that is vital to reason and make decisions) in young male rats who gave a daily sweetened alcohol or sweetened water access for two weeks. It was found that animals that drank alcohol in his teens experienced a reduction in the levels of myelin in the prefrontal cortex, compared with those who drank a similar amount of sweetened water. When the researchers examined the animals exposed to the alcohol several months later, they found that continued showing levels of myelin reduced as adults.
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