Bone Bridge

Bone Bridge

Is exercise really create bones?

Osteoporosis literally means "porous bone", a disease where bones become so fragile that breaks easily, especially after a fall. Almost all of us are at risk of osteoporosis, while some are more at risk. Regardless of our age, gender or race, everyone is in continuous process of osteoporosis. From the moment we are born, our bodies have been set place the bone, which is the national infrastructure is planned to support our body for the rest of our lives. However, bones reach their maximum density of the medium in the late 20s, who begins inevitable decline.

Although genetics has limiting factors that determines the degree and speed with which the bone deteriorates, we are all born with certain tendencies legacy we can not control. Osteoporosis is silent disease, which greatly affect and diminish our quality of life, it becomes possible to adopt a more active in our lifestyles so that we can avoid the inevitable losses?

We know with certainty that our way of life plays a vital role in this process. For example, we know that smoking, with an unhealthy diet, a significant influence on our bone density. We are also aware that people who are active in childhood and continue to practice in adult bones are thicker and stronger. The question we want to know is if you really can "grow" bone new practice of exercise that began in adulthood?

It was not until recent years, advances in modern technology and scientific research sports scientists are able to demonstrate objectivity and scientific rigor, exercise can make a difference, especially weight bearing exercises. If you have osteoporosis, exercise training may be able to reduce bone loss, or stop bone loss. Simply preventing the further decline of bone loss reduces the risk of fractures and significantly improve the profile of osteoporosis. It has been shown that in some cases may even be ability to exercise, training in particular resistance and weight bearing exercise, to create new bone, perhaps up to 6%.

There are many health benefits of a Another exercise to strengthen bones and prevent bone loss. Exercise can also improve the stability, reflexes and coordination, reducing the risk of falls and injuries. With a regular exercise regime and good design can actually increase muscle mass and flexibility to seize and protect yourself even if you fall. The importance of these skills can not be stressed enough for someone who, at the time of diagnosis of osteoporosis, lives in constant fear and threat fracture.

The incidence of hip fractures, which is very often due to osteoporosis (Kerri Winters-Stone, 2005) in Asia has increased two to three folds of the past 30 years. This statistic shows that to become a major health problem for region in the near future, the elderly population is growing.

Be committed to an exercise program does not mean that you can stop taking the drugs have been prescribed by your doctor for osteoporosis. But unlike other medications, exercise is the only way to make your body stronger, more agile, better stability, and fast to react to obstacles in their environment that can make you lose balance and fall. This is perhaps the most compelling reasons to begin a routine exercise if you have osteoporosis.

While we mentioned about the benefits of exercise for osteoporosis, should be understood that, in order to reverse loss of bone mass, exercise must be of a certain type and level of intensity, and must be tailored to your fitness level and risk of fracture. Unlike popular belief, walking is not enough to prevent osteoporosis, or bone building, except in the initial phases of being totally free to be a walker. If you were a sedentary lifestyle, walking will improve your bone strength first, and this is certainly the year to begin your exercise program. However, after a period of time, no additional benefit of walking alone after that your body has adapted to the intensity of training.

See why. We must understand that bone is living tissue and responds intensity, duration, no. That means, responds to a force larger than before, and not a repetition of the same quantity force. Thus, walking, like all weight-bearing activities (walking, jogging, tai chi, dance, etc.), the transfer of certain amount of body weight for bone and yet. Initially, the bone responds by improving its architecture, and after a period of time, however, the bone would fit at this level of activity and no longer the same amount of exercise a sufficient stimulus for growth.

The training strength, also known as weight training or resistance training, has the opportunity to challenge a gradual and continuous overload or bones. Regardless of whether you use weight machines, wrist weights, resistance tubing or manual for a partner, because your body has no preference and does not discriminate. Therefore, increasing the weighting used for a dumbbell exercise, or change in thickness of the pipe with more force, "Surprise" bone and forcing him to adapt to this new pressure. then responds by producing more bone osteoblasts, cells that fill the cavities bones and improves bone density.

Even if this can trigger Choose heavyweight to take immediate precautionary measures remain a priority because of injury will not end before seeing the benefits of strong bone growth. Always start an exercise at a level that is commensurate with their capabilities and ensure they are able to complete the move comfortably, without extra weight before adding resistance. Then be aware of their health and medical profile. If you have injuries, arthritis, joint deterioration, replacement pain hip, shoulder, back or knee, your exercise program should be designed in consultation with your personal trainer or a doctor. If are suffering from heart disease or hypertension, can also indicate the need to avoid strenuous weight training. Keep in mind that some drugs that make you dizzy put you at greater risk of injury (from falling or dropping a weight) and should influence your choice of exercise.

Although most research Osteoporosis is focused on the effects of weight training or aerobics, my many years of responsible professional fitness and Tai Chi coach told me that no one is sufficient. Looking around the gym, I see many men and women who are approaching their later years, dumping their bodies reflect their hard work, where instead of looking great physically, who stands stooped, rigid posture and alignment. His shoulders are often rounded forward, his gait is not smooth and biomechanical alignment.

The tension and stiffness, I am witness is liable for compensation for the shoulders, neck, knees or other body parts in pain. In short, put on with fervor and devotion, while often ignoring their musculoskeletal discomfort in order to improve their strength and cardiovascular health, and they do to look old and causing more wear on your joints unnecessarily.

There are still people who practice Tai Chi in which you see standing weaving gracefully and confidence as they walk, which present the picture of health. His youthful appearance, energy and ease of movement belies his real age (they are younger than they really are). Tai Chi is a full body workout to stretch and strengthen the body of a functional to engage the heart (abdominal muscles and back) muscles and stabilizing muscles, with other fine motor skills that trigger muscle tone different throughout the body.

In the Tai Chi classes, participants learn new and better ways to move, and chronic pain pain evaporates, and thus increase exercise capacity exponentially improves the quality of life for years. (See alignment Optimal posture Tai Chi principles

An excellent study showed tai chi slow the loss of bone mineral density of about three times. Another study suggests that people practice tai chi regularly have a higher bone mineral density and greater flexibility, muscle strength and balance. Many studies have shown that Tai Chi reduces falls (Voukelatos Alexander et al., 2007). This is particularly important because when people with the fall of osteoporosis is more like a fracture. A break can be a very serious problem, for example, hip fractures are the mortality rates of approximately 50%. It also seriously affects their quality of life. Tai chi has also been shown to improve balance and strength so that even if you Falls, has less chance of serious injury (which is covered and Mau., 2006).

Regardless of any limitation of health that have a single bit of exercise can produce significant benefits. Besides its positive effect on bone, exercise improves your life through daily physical activities easier. Achievement groceries, cleaning, climbing stairs, picking up something on the floor, or even a chair is not necessary to be more difficult proposition. The improvement may be just around the corner. What is the problem today can easily become a matter of weeks.

Bridging science research to practice and meet the real life people is what I want to share in this article. Therefore, in addition to strength training and aerobic (Dianne Daniels, 2008)

References

Arthur E. Chapman (2008) Biomechanical analysis of movements of human rights, United States, physical activity.

BIRKENHAGER-FRENKEL, D. (1988) related changes in the age structure of cancellous bone. Bone Mineral 4:197.

DIANNE DANIELS, MA (2008) Exercises for Osteoporosis, New York, London, Hatherleigh Press.

DING, M. Changes (2000) Age in the properties of human tibial trabecular bone and cartilage. Acta Orthop Scand Suppl 292:1.

Grimshaw, P., Lees, A., Fowler, N. LOAD & A. (2007) Sport and exercise biomechanics, New York, Taylor & Francis Group.

KENNEDY, CA & yoke, MM (2004) the methods of teaching group exercise.

Kerri Winters-Stone, P. (2005) Action Plan for Osteoporosis – Your Guide to the strong healthy bones, United States, Human Kinetics.

MAU, which are targeted, L., HUI-FEN, H., Yi-wei, W., Shu-Hui C. & L, was (2006) Tai Chi-based community and its effect on injurious falls, balance, walking, and fear of falling among the elderly. NO FIT, 86, 1181-1201.

MOSEKILDE, L. (2000) the age-related changes in bone mass and strength – effects of charges, from A to Z Rheumatol 59 Suppl 1:01.

Risser, W. (1990) Bone density in eumenorrheic athletes colleges. Med Sci Sports Exerc 22:570.

Snow-Harter, C. and Marcus (1991) exercise, bone mineral density and osteoporosis. Rev. Exerc Sport Science 19:351.

STEIN, M., Thomas, C., Feiko, S., Wark, JD & Clement, J. (1998) Bone size and mechanics at the femoral diaphysis with age and sex. J Biomech 31:1101.

Susan, JH (2003) Basic Biomechanics, Fourth Edition

Tanner, M., Horiuchi, T. Nakajima, I., Maeda, S., Igarashi, M. & Yamada, H. (2001), changes age-related bone mineral status of cortical and trabecular bone. A quantitative study of lumbar vertebrae in CT Acta 42:15 Radiol.

VOUKELATOS ALEXANDER, MP, Robert G Cumming, P., Stephen R Lord, D. CHRIS & RISSEL, P. (2007) A randomized controlled trial tai chi for preventing falls: the Central Sydney Tai Chi Trial. Journal of the American Geriatrics Society, 55, 1185-1191.

WOLF, S. Kutner, N. & Green, R. (1993) The study FICS Atlanta: two exercise interventions to reduce the vulnerability of the elderly. American Magazine Geriatrics, 41, 329-332

About the Author

Coach Yip is currently NROC registered with the Singapore Sports Council under Wushu/Tai Chi with a National Coaching Accreditation Programme (NCAP) Level 3, a Tai Chi master with almost 20 years of experience is a well known Tai Chi coach in Singapore. Coach Yip approaches Tai Chi in a very scientific research based and systematically training system. He is also an experienced Sports Massage Therapist certified by the Singapore Sports Council.

Besides giving personal and small group coaching, he also specializes in Wushu/Tai Chi coaching for Kids in schools and has previously conducted Mass Wushu Workout for Kids, ranging from primary to junior college level. To date, more than 8,000 students had benefited from his Sports Scientific Wushu & Tai Chi coaching.

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