Specific exercises may help women prevent osteoporosis

Primary care physicians often recommend that middle-aged women, particularly those who are petite, engage in weight-bearing exercise in order to prevent osteoporosis. However, many women are unsure of how much weight is necessary, and which exercises offer the greatest benefit.

CNN reports that a combination of weight training and weight-bearing cardiovascular activity is important for stressing muscles and bones, which helps to strengthen them and thereby decreases the risk for osteoporosis.

Those who train with weight, ought to work all major muscle groups, including the back, chest, arms, abdominal muscles, legs and buttocks, at least twice per week. The amount of weight used should be challenging so that muscles feel tired by the end of the second set.



Women who are new to weight training may want to hire a personal trainer to demonstrate proper weight lifting form to prevent injury. Performing exercises in a controlled manner rather than using momentum and gravity to lift and lower the weights can be the most beneficial.



According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, 44 million Americans are at increased risk for bone fracture, potentially due to low levels of physical fitness. 
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