Health and Fitness to Fight Osteoporosis and Aging

Health  and  Fitness to  Fight 

 Osteoporosis and Aging   

Like it or not, aging is a part of life and comes with many problems that negatively impact health and fitness. Osteoporosis is one such condition that affects over 10 million Americans. Osteoporosis is a condition characterised by a decrease in bone mass and thus the loss of bone tissue. Its name literally means "porous bones" or "holes in the bones", which isn't very nice, is it?

Osteoporosis is characterised by the progressive thinning of the bones in your body. This leads to brittle and fragile bones, which are extremely vulnerable to fractures. People with osteoporosis usually suffer fractures in the hip and spine. Injuries in these areas of the body greatly affect their health and fitness. Osteoporosis-related injuries can often be long-lasting, sometimes resulting in hospitalization.

Although 10 million Americans currently have osteoporosis, studies show that another 34 million people have low bone mass and are therefore at risk of developing the disease as they age (according to the National Osteoporosis Foundation). These same studies state that the value of osteoporosis-related fractures will be $25 billion by 2025. A common misconception is that osteoporosis is a condition that only affects the health and fitness of older people. While it is true that the symptoms of this disease often do not show up in people under the age of fifty, the disease often starts much earlier.

What causes this common, painful and debilitating condition? Like all other parts of your body, bones are living tissue, made up of cells. These cells build and break down bone. Consider that bones are in a constant process of transformation. This process takes place within what is called the extracellular matrix. The composition of this matrix determines the strength of the bones. Around the age of 30, bone reaches its maximum strength and density. From then on, bone strength and density gradually decrease, sometimes to dangerous levels, as in the case of osteoporosis.

Although the progressive weakening of bones is inevitable, there are ways to prevent the most damaging consequences of osteoporosis. A central part of osteoporosis prevention is a commitment to improving health and fitness levels. Studies show that fitness exercises that require you to do tricks against gravity are very beneficial in slowing bone loss. When you engage in strength training, force is applied to the bone. This creates the stimulus for new bone to form. In other words, regular exercise not only increases muscle health and fitness, but also bone mass!

What fitness exercises are we talking about here? Strength training refers to resistance-building exercises such as the use of dumbbells, rubber tubing, kettlebells or various machines available in health and fitness centres. To develop the easiest fitness programme for you, it is best to consult a private trainer. He or she will guide you to the most effective exercises for your somatotype and life situation.

Building strong bones through fitness is probably the simplest defence against osteoporosis. Whatever your age, it's never too late to invest in your health and fitness. By investing a little time and energy today, you will be taking a crucial step in preventing a physically debilitating disease in the future and you will have the opportunity to live a longer, healthier life!