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How To Avoid Osteopenia & Osteoporosis

May 1, 2015

Osteopenia and its more severe cousin osteoporosis result from a thinning of your bones as you get older. Although you might not feel any immediate side-effects both put you at greater risk of bone fractures from accidents and falls, which as we've discussed before can start a dangerous cycle of poor health, especially as you age. 

 

Both diseases are more common in women, especially after menopause, and in Caucasians and Asians. There are multiple drugs that your doctor might prescribe to treat bone density, but the best cure is exercise, specifically weight training.

 

Our bones are designed to react to our level of physical activity. Just like muscles, when bones are put under stress they react by regenerating and becoming stronger. This is why a properly designed exercise routine using light weights and resistance bands is your best weapon against developing bone density issues. 

 

Since bone regeneration is dependent on some level of stress on your bones, all exercise is not equal. Studies have shown that bikers and swimmers are more prone to osteopenia and osteoporosis than runners since their form of exercise is lower impact. Having a lean figure also doesn't help as your bones are not normally under much pressure. So if you are a biker or swimmer with a lean body you are at heightened risk of developing a bone issue and should really work in some weight training. An educated fitness professional can help you design a weight lifting routine that compliments your biking or swimming, so not only do you get the bone benefits but also become stronger at your sport.

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