Not so long ago, the idea of reaching middle age seemed daunting as you were considered to be "over the hill". People between ages 40 and 60 were expected to abandon youthful pursuits and start winding down their activities ready for the rocking chair. These days, thanks to increased knowledge about exercise and nutrition the prevailing wisdom is that the bar defining middle age has risen.
For many people, age 50 has become the new 40. But the midlife crisis for bone health comes a lot sooner; typically hitting its victim between the ages of 25 and 30, when the body stops building bone and bone density begins to slowly decline, leading to increased risk for breakage.
Osteoporosis a disease where the bones become fragile and break easily is one of the world's most devastating and common chronic diseases. Over 200 million people worldwide have some level of the disease causing a rising silent epidemic of hip, vertebra, wrist and other osteoporosis related fractures each year.
It strikes one in two women over 50 (more than breast cancer) and one in five men (more than prostate cancer} worldwide. These at risk people are expected to sustain at least one fracture in their lifetime. Each year in the US alone, $20 billion is spent to treat these fractures and by the year 2020 experts predict the cost will exceed $60 billion.
Advertisers spend millions driving home the message you need more calcium for stronger bones and supermarket shelves are loaded with a confusing array of calcium supplements. Yet will any of these calcium pills really help your bones?
The US, England, and Sweden have completed seven long-term population studies that do not show reductions in the risk of broken bones with increasing calcium intake. So are we to believe that calcium is the most popular pill that we don't need? Is it a concept all about making money and not strengthening our bones?
Bone health should be given top priority. Yet, a mere 10% of the nearly $20 billion in annual costs associated with osteoporosis - the bone-weakening disease that often leaves fractures and disability in its wake- is spent on prevention in the US.
Fortunately for all of us, however, simple steps can easily optimize bone health throughout our lives and the most important is - starting a proper exercise regimen. Because bone is living tissue, which renews itself continuously, it requires regular stimulation from vigorous physical activity. Like muscles, bones should be used regularly or they will weaken and deteriorate.
Without intervention on our part we begin to lose muscle mass and strength from our mid 20's on. As muscles and bones work together hand in hand, when we lose one we also lose the other. One of the most effective ways to reduce the stress on our weakening bones is to increase our muscle strength with strength training exercise.
Doing this type of exercise signals the body to stimulate bone formation to strengthen and rebuild bones in response to the increased resistance from the muscles being exercised. Such activity also builds muscle strength, coordination and balance, which can help prevent falls and related fractures.
No matter what your age with proper strength training exercise, nearly anyone can delay or even prevent their skeleton from ever becoming middle-aged.
An accurate indicator of having a good fitness and strength level can be measured by the amount of energy we have. To fit everything into our busy lifestyles we need high energy levels. When we have loads of energy we tend to be happier and more enthusiastic, more motivated to be active and in turn can enjoy an enhanced quality of life.
Constantly being tired and having low energy levels can lead to apathy and the blues, which in not favorable to getting the most out of life.
What if you have no energy to exercise? Without exercise you will have no energy causing a vicious cycle. But breaking the cycle with a proper balanced exercise program is one of the greatest gifts you can give yourself.
Exercise is more effective at giving an energy boost than even prescription stimulants. It has been proven time and again that regular exercise increases your energy, vitality, mood and your whole outlook on life. As strange as it seems, exercise will actually give you energy rather than take it away.
The human body when it's in motion has to produce energy through various metabolic processes. When we're not in motion, those processes simply slow down. Exercise contributes to higher energy levels by increasing oxygen flow to the brain which thrives on oxygen. As your heartbeat increases with a vigorous workout, more blood surges through the brain; more oxygen gets absorbed by your brain cells, which helps relieve fatigue. Also boosted are the body's feel good chemicals, the endorphins and you feel more mentally alert, energetic and have an overall happier disposition.
The number one way to boost your energy levels is to perform strength training exercise. This will get you stronger which in turn will increase your metabolism (this is the rate your body burns fuel). This increase in your metabolism is the key to keep you feeling energized throughout the day. Your better conditioned muscles will make every task that much easier, regardless of body weight.
However, just as regular exercise creates an upward spiral of good spirits, loads of motivation and tons of energy, not getting any or enough exercise can toss you into a pit of low energy and little motivation. So what do you do when you've hit a slump, haven't been active in a while and are having a hard time even scrounging up enough energy just to get out of bed in the morning?
Make your personal fitness a priority in your life, not only in getting started, but also in keeping it going. If you've got too much on your plate, it might be necessary to turn down offers to happy hour or dinners out, or less TV if it means having time to exercise. Be prepared to learn new skills to make your journey as easy as possible. Enlist the help of a fitness professional or trainer to help you get started and to have someone to check in with every few weeks to keep you on track.
Consistency is probably the most important part of your exercise program. The more consistent it is the more you will get out of it, and the more you will enjoy it. Improved strength and fitness, like life is a journey and all you have to do is take the first step. Your energy has got to be high on your priority list. If you have no energy, you will not be able to enjoy your life to the fullest. Making good choices right now will not only boost your energy, it will rejuvenate your life.
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