| A little exercise can go a long way in preventing | | | | Worldwide, osteoporosis causes over 1.6 million hip |
| osteoporosis, a crippling bone disease that affects | | | | fractures every year. About 20 percent of these |
| 200 million people worldwide. | | | | women die within a year from complications. |
| Medical experts say that exercising for at least | | | | "One of the most crucial strategies for preventing |
| one hour a day three times a week can keep the | | | | osteoporosis is to start a lifelong exercise |
| bones strong and prevent fractures of the hip | | | | program. The reason is that the skeleton is |
| and spine in women. The best part is that you | | | | responsive to mechanical load, the amount of |
| don't have to spend a bundle or run a marathon | | | | force you use against your bones. The more |
| to experience the benefits of exercise. You can | | | | mechanical load you apply, the more your bones |
| stay in shape and prevent osteoporosis right in | | | | increase in mass. The best way to 'load up' is to |
| the comfort of your own home or neighborhood. | | | | engage in activities, such as weight-bearing |
| Osteoporosis or porous bones is a disease that | | | | exercises, that use the body's own weight as a |
| affects primarily white and Asian women. After | | | | force against gravity. These types of exercise |
| menopause, the ovaries stop producing the | | | | stimulate bone-cell production," according to the |
| female hormone estrogen that affects the | | | | editors of "The Women's Book of Home |
| calcium content of bones. As the bones lose | | | | Remedies" published by Consumer Guide. |
| calcium, they become thin and brittle. Although | | | | To improve bone strength and stimulate bone |
| men may also suffer from osteoporosis as they | | | | growth, exercises such as walking, cycling, tennis, |
| age, women are more vulnerable because they | | | | aerobics or jogging are best. But before you start |
| have less bone mass. | | | | any exercise program, consult your doctor or a |
| This silent disease may progress for years | | | | qualified physical therapist. In general, your routine |
| without any symptoms, leaving its victims | | | | should include aerobic exercise, stretching and |
| susceptible to fractures of the hip, wrist and spine. | | | | strengthening workouts. |