OSTEOPOROSIS: EXERCISE FOR HEALTH & LONGEVITY

Osteoporosis - brittle bones with risk of fractures - is affecting 3 million U.S. citizens. Fortunately, certain physical exercises may not only decrease the risk considerably, but even the risk of top chronic diseases such as heart failure, cancer, and diabetes.  Read on to learn about details.     

THE PHILOSOPHY BEHIND   

In many cases, we may lose some 1% of bone density per year later in life (age 40+++). Potentially caused – inter alia - by
unfavorable lifestyle (e.g., lack of physical exercise) unfavorable nutrition (e.g., sugary drinks) shortage of favorable nutrients (e.g., minerals magnesium/calcium/strontium/boron and/or vitamins A/B/C/D-3/E and/or estrogen, etc.) smoking emotional stress Just to name some triggers…
 
Causing brittle bones leading to fractures in many cases.
 
Affecting some 3 million U.S. citizens.
 
Should you be (or a candidate for) one of those, fortunately, different kinds of exercise may well be the natural answer not only for relieve – but even for life extension. With special reference to… 

PHYSICAL EXERCISING – SCIENTIFICALLY VERIFIED

​​according to, inter alia, the American Academy of Orthopedic Surgeons (AAOS) in Rosemont, IL.
 
Let’s start with

• Postural exercises

 
to stretch and strengthen muscles in front (chest) and back of our body, cutting down the risk of spinal fractures.  
 
With special reference to, inter alia, neck & head & full body stretches, as well as abdominal stretching
 
According to research at, inter alia,
- University of Toronto in Toronto, Canada
   and in South Korea at, inter alia,
- Howon University
- Inje University
- Kincheon Science College  

To improve/maintain bone density, the U.S. National Osteoporosis Foundation (NOF) recommends 5-7 times the week

* Weight bearing exercises  

for 30 minutes each. Potentially breaking up in 3 parts of 10 minutes each.
 
Unlike manifold assumptions, however, ‘weight bearing’ – according to NOF -does not only mean to carry any weights but also includes, inter alia,
- running
- playing tennis
- hiking
- jumping rope
- stair climbing
- dancing  

Verified also by the U.S. Bone Health and Osteoporosis Foundation in Arlington, VA.
 
Not to shy away from

• Muscle-strengthening exercises

 
2-3 times a week, according to NOF by, inter alia,
- lifting additional weights (starting with light weights, increasing slowly)
- doing exercises for body weight (leg lifts/pushups)
- functional exercises (like rising on toes in standing position)
- applying elastic exercise bands  

Especially, as these muscle-strengthening exercises for 30-60 minutes per week may have   enormous ​

ADDITIONAL BENEFITS FOR HEALTH & LIFE EXPECTANCY

​by reducing the risk of those diseases topping the list of ‘chronic’ diseases with non-age-related premature mortality in our industrialized society according to the World Health Organization - heart disease, followed by cancer – and 10-20% less of all-cause of mortality in general.
 
Based on research, inter alia, in Japan at
- Tohoku University
- Waseda University
   &
- Kyushu University     

​Applying the muscle-strengthening exercise of 1 hour per week may also cut down the risk of diabetes. (#3 on the WHO of chronic diseases.) Based on same research.
 
Proving once again scientifically that our physical-mental-spiritual existence is a complex biologic-ecologic phenomenon with any part linked to others.   

IN A NUTSHELL

Osteoporosis – lack of bone density causing brittle bones leading to fractures in many cases – are affecting 3 million U.S. citizens. Fortunately, certain physical exercises may not only decrease the risk considerably, but even the risk of top chronic diseases such as heart failure, cancer, and diabetes.        

MEDICAL ADAGE OF THE WEEK
​

“Stay close to nature, and its eternal laws will protect you.”
 Dr. Max Gerson
U.S. Cancer Specialist
&
Private Physician of Nobel Prize Laureate
Dr. Albert Schweitzer
​

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