Osteoporosis - Not for Women Only

A recent syndicated article states that men are also at risk for osteoporosis and not just women. It is generally considered a woman's issue, especially for post-menopausal women. More than 8 million women in the US have osteoporosis.

But more than 2 million men also have it. Many others have bone density considered less than normal, termed osteopenia. While not quite as prevalent in men, the effects can be devastating, however.

When men suffer a hip fracture 1/3 are dead within a year! Definitely something to be aware of.

Men and women with small bones are at a higher risk. The average 35 year old woman has 30% less bone mass than does a man of the same age. Definitely a good reason to do some strength training for those over 30, besides trying to keep your weight under control.

This is also something that would fall under the adage of "use it or lose it." In order to maintain as much bone mass as possible, placing enough stress on your bones can help keep them strong. Same thing with your muscles - they will also lose some of their strength and mass if not used.

Except in cases of severe injury or disease, your body can maintain its' function fairly well if you take the proper steps. Resistance exercise (strength training) fits the bill for bone and muscle maintenance. This doesn't necessarily mean going to the gym or healthclub.

Home exercises using dumbbells, resistance bands such as flex bands, and bodyweight exercises will do fine. Bodyweight exercises such as lunges and pushups with your bodyweight for resistance challenges your upper and lower body and midsection at the same time.

Don't wait until you have already lost significant muscle and bone mass, to start exercising. There are plenty of home workout routines that can help you fight the aging process. Another thing is to do some strength training in a standing position, to help with balance issues.

You don't fall while in a sitting position - you lose your balance and fall while standing. So some of your training needs to occur while standing to work on balance and coordination.

In addition to simple home exercises that can be done, a new machine that can help is a whole body vibration platform, such as a Power Plate. The vibrations stimulate your bones, as well as your muscles. One study showed that it did a better job of building bone mass than typical resistance training.

I have one in my studio and it allows me to provide some of the benefits of exercise to those who might have a difficult time otherwise, such as my father. A non-exerciser, he has limited mobility and is at risk of losing his balance and falling. I can put him on the Power Plate and get some strengthening effects that may reduce these risks.

In any case, our bodies need some maintenance to help keep them functioning properly as we get older. Now, there are some more options to help fight the aging process.

For more information on whole body vibration platforms and anti-aging, click here.