Stop Osteoporosis: Bone Strengthening Exercises скачать в хорошем качестве

Stop Osteoporosis: Bone Strengthening Exercises

🔥 This video is about the types of exercise needed to help prevent Osteoporosis and Osteopenia in women. These exercises are evidence-based, and what I use with my osteoporosis patients. ‼️Disclaimer: This video is for educational purposes only, and does not replace medical advice. However, these exercises are intended to help with your Osteoporosis and/or Osteopenia. Please seek medical clearance from your physician before engaging in vigorous physical activity. 👉🏻My website for more information and rehab courses: ➡️ http://mariusvisserfitness.com If you found this video helpful, you can support my channel here: 🙏🏻 Buy me a coffee: https://www.buymeacoffee.com/mariusvi... Patreon support: https://patreon.com/MariusVisserFitne... About Osteoporosis 🤸‍♂️ Osteoporosis and osteopenia are conditions characterized by decreased bone density and increased fragility of bones. These conditions primarily affect older adults, with women being more susceptible due to various physiological factors. Understanding these conditions, their causes, symptoms, and impact on women's health, as well as the role of exercise in management and prevention, is crucial for improving overall bone health and quality of life. Osteoporosis is a severe bone disease characterised by low bone mass and deterioration of bone tissue, leading to increased bone fragility and susceptibility to fractures. It is often referred to as a "silent disease" because bone loss occurs without symptoms until a fracture happens. What are the Causes? 1. Aging: Bone density naturally decreases with age. 2. Hormonal Changes: In women, menopause significantly reduces estrogen levels, a hormone that helps maintain bone density. 3. Genetic Factors: A family history of osteoporosis can increase risk. 4. Nutritional Deficiencies: Inadequate intake of calcium and vitamin D. 5. Lifestyle Factors: Sedentary lifestyle, smoking, and excessive alcohol consumption. Signs and Symptoms Silent Progression: Often asymptomatic until a fracture occurs. Fractures: Commonly in the hip, spine, and wrist. Loss of Height: Vertebral compression fractures can lead to a noticeable loss of height. Back Pain: Chronic pain due to vertebral fractures. Stooped Posture: Also known as kyphosis, resulting from spinal fractures. What is Osteopenia? Osteopenia is a condition where bone mineral density is lower than normal but not low enough to be classified as osteoporosis. It is considered a precursor to osteoporosis and indicates an increased risk of developing the disease. What are the Causes? Aging: Gradual bone loss with aging. Hormonal Changes: Reduced estrogen levels, especially post-menopause. Genetics: Family history of low bone density. Dietary Factors: Insufficient calcium and vitamin D intake. Lifestyle Choices: Lack of physical activity, smoking, and alcohol use. Signs and Symptoms Typically Asymptomatic: Usually discovered through bone density tests. Early Warning: Indicates increased risk of osteoporosis and fractures. Impact on Women's Health Osteoporosis and osteopenia have significant implications for women's health, particularly as they age. Women are at a higher risk due to smaller, thinner bones and the sharp decline in estrogen levels during menopause. Health Effects Fractures: Increased risk of fractures, particularly in the hip, spine, and wrist, leading to disability and loss of independence. Chronic Pain: Vertebral fractures can cause ongoing back pain. Reduced Mobility: Fear of falling and sustaining fractures can lead to reduced physical activity. Quality of Life: Chronic pain, fear of fractures, and reduced mobility can significantly impact mental health and overall quality of life. Importance of Exercise Exercise plays a crucial role in both the prevention and management of osteoporosis and osteopenia. Scientific research as demonstrated in this video underscores the benefits of physical activity in maintaining bone health. Types of Beneficial Exercise 1. Weight-Bearing Exercises: Activities like walking, jogging, and dancing help build and maintain bone density. 2. Resistance Training: Lifting weights or using resistance bands strengthens muscles and bones. 3. Balance and Flexibility Exercises: Yoga and tai chi improve balance and coordination, reducing the risk of falls. Scientific Basis Bone Remodelling: Exercise stimulates bone remodeling, a process where old bone is replaced by new bone tissue, increasing bone strength. Muscle Strengthening: Strong muscles support and protect bones, reducing the risk of fractures. Improved Balance: Enhances proprioception and coordination, lowering the likelihood of falls.