Good exercises include hip extension, abduction

Did you know that strength training for the treatment of osteoporosis - not only walk or do aerobics

, but lifting weights - can help protect your bones and prevent

associated with osteoporosis fractures? Studies show that weight training over a period of time can help prevent loss of bone mass

- and may even help create new bone. In one study, in postmenopausal women who participated in strength training program

year a significant increase of bone density in the spine and hips

, the areas most affected by osteoporosis in older women. Maintaining strong muscles through weight training helps keep your balance and coordination >> << - is an important element in the prevention of falls that may result in

osteoporosis fractures. "We are losing so much muscle as we age, that by the time we are 70 years old, we only

about 50% to 55% of our muscle mass left," said Beatrice Edwards, MD, MPH

Associate Professor of Medicine and director of bone health and osteoporosis

, Center at Northwestern University Feinberg School of Medicine. "This explains why we feel weak and tired, as we age, we can prevent some >> << that weight."

As you begin weight training to treat osteoporosis? Focus on your back and hips

says Don Lane, MS, PT, physical therapist at the University of Alabama-

Birmingham Spain Rehabilitation Center

osteoporosis prevention and treatment clinic. Those areas most damaged bone loss,

, and the areas most prone to the risk of osteoporosis-related fractures. "Good exercises include hip extension, abduction and bring the hips and thigh flexion >> << - all that is around the hips," he says. «Back

curve and good."

Sitting on a bench or chair with a five-pound weight attached to each ankle. Then the "march" on the spot, lifting knees alternately. "You're a hip flexor, which are attached to both back

and hips, leading to increased bone and muscle mass in both directions"

explains Lane. Working under the supervision of qualified, certified personal trainer,

especially at first, especially if you have a medical problem. In strength training two to three times a week for at least one day

rest between each session (especially if you work the same muscles >> << each session). Do one exercise for each major muscle groups, generally eight to 12

different exercises. Do one or two sets of furosemide eight to 10 repetitions of each exercise >>. Raise the weight slowly << lift at the expense of four or below that number

four, says Lane. "This reduces the likelihood of injury to help gain muscle

better."

Do not use other muscles to compensate. You should be moving >> << muscles you should be driving! Tighten your stomach muscles to help protect your spine. Periodically consult with a trainer to increase the number >> << weight you lift as you become stronger. .