Women’s fight against Osteoporosis

Women’s fight against Osteoporosis 

According to the International Osteoporosis Foundation a 10% loss of bone mass can increase the risk of a hip fracture by 2.5 with almost 75%accurring to women. So as a vital part of your bone health exercise helps the prevention of osteoporosis by increasing your bone density and making them stronger.

Women are more prone than men to have osteoporosis because of a drop of estrogen levels during menopause. Inactive people may experience more bone loss that active people.

One of the most preventative measures twordes osteoporosis in old age is to build the strongest bones possible during infancy and adolescence, this is a time of rapid bone growth and at the end of adolescence we reach highest levels of (PBI) Peak Bone Mass.

Pre menopausal women are in great threat of osteoporosis when they have a very inactive life style, Study’s featuring a weightlifting program with pre menopausal females during 18 months showed that there was a significant increase in lumbar spine bone density in participants when compared to the control group that continued their sedentary life.

What to do to increase bone mass. Studies show that athletes and active women and men have higher bone density than other who are inactive. An exercise regime emphasized in weight straining (true strength training) forces your muscle to work and pull on the bone there for increases bone mass, free-weight exercises like squats, dedlift, lunges, bench press ….. Are the ways to go.

Talk to your doctor as there are certain considerations to take in place before starting a training program and specially a specific type of diet and discus whether u need or not a bone mineral density test.