PHYSICAL ACTIVITY AND HEALTH

PHYSICAL ACTIVITY AND HEALTH

Physical activity is any activity that work the body stronger than normal. However, the actual amount of physical activity you need depends on individual health goals, whether you're trying to lose weight and how healthy it is at the moment.Physical activity can help:

    Burn calories and reduce body fat
    Reduce appetite
    Maintain and control weight
If the purpose is to lose weight, physical activity works best when calorie intake is reduced.The amount of calories burned depends on the amount of time you spend in physical activity. For example, walking for 45 minutes more calories than walking for 20 minutes will burn.Body weight: For example, a person weighing 87 kg will spend more energy walking for 30 minutes a person weighing 67 kg.Pace: For example, walking 5 km per hour more calories than walking 2.5 km per hour are burned.

BASAL METABOLIC RATE
The basal metabolic rate (BMR) is the number of calories used by the body when at rest and represents the largest amount of calories a person. The basal metabolic rate of an individual depends on body functions such as breathing, digestion, heart rate and brain function. Age, sex, weight and physical activity affect the basal metabolic rate, which increases as the amount of muscle tissue of the individual and decreases with age.Physical activity increases calorie consumption and basal metabolic rate, which can remain elevated after 30 minutes of moderate physical activity. For many people, the basal metabolic rate can increase by 10% for 48 hours after physical activity. This means, for example, that even after performing a physical activity when the person is sedentary and watching television status, the body is using more calories than usual.

EFFECTS ON THE APPETITE
Physical activity at a moderate rate does not increase the appetite; indeed, in some cases it reduced. Research indicates that the decrease in appetite after physical activity is greater in individuals who are obese than in those who have an ideal body weight.

LOSS OF BODY FAT
A person loses 25% of lean body mass and 75% body fat when only lose weight by reducing calories. The combination of calorie reduction with physical activity can produce a loss of 98% body fat and weight loss is achieved with this combination is more effective. To maintain a desirable body weight, you should maintain the level of calories along with physical activity to preserve lean body mass and muscle tone.

RECOMMENDATIONS:
To lose weight and keepPhysical activity at least 3 times a week and if increases to 4 or 5 times a week, the benefits will be even greater. Distribute physical activity throughout the week rather than doing it for 3 or 4 consecutive days to decrease the risk of injury.Heart rate to be achieved during physical activity should be between 60 and 90% of maximum heart rate.To calculate the heart rate to be achieved, you can use the following formula:220 (beats per minute) minus age = maximum heart rate.Maximum heart rate multiplied by the intensity level = target heart rate to be achieved.For example, a 50 year old woman exercising at 60% maximum, you should use the following calculation:220-50 = 170 (maximum heart rate)170 X 60% = 102 (heart rate to achieve)This is your target heart rate, regardless of the type of physical activity she elects to do.Physical activity at 60 to 70% of maximum heart rate can be continued safely for a long time. If an exercise is too exhausting, you can not hold a conversation during physical activity (the person is out of breath).20 minutes continuous aerobic activity 3 days a week for weight loss are recommended. Examples of physical activity that are considered aerobic are: walking, running, jogging, hiking, swimming, cycling, rowing, dancing, cross-country skiing and jumping rope.

BENEFITS
Physical activity contributes to health by reducing the heart rate, decreasing the risk of cardiovascular disease and reducing the amount of bone loss associated with age and osteoporosis. Physical activity also helps the body to burn calories more efficiently, thereby facilitating the loss and weight maintenance. It can increase basal metabolic rate, reduces appetite and help reduce body fat.

SIDE EFFECTS
Physical activity should be done at a rate that is appropriate for the person. It is important and appropriate to be evaluated by a specialist in sports medicine to prevent injuries from occurring by physical activity initiated irrespective of the type or duration of the activity and physical condition of the person.

PHYSICAL ACTIVITY DURING PREGNANCY
Today it is very common during pregnancy gymnastics. Physical activity is the best way to the birth of healthy, recommended by doctors and controlled by sports professionals.The changes that occur in the body are many, when a woman is expecting a child. Therefore it is necessary that one's body will gradually adapt to all these new sensations. The specific and controlled physical activity is best for mom enjoyment, with the least amount of complications or pain, nine months pregnant and also get in top physical delivery conditions, which is no less important.Gymnastics for pregnant women is not something that has always existed. Times have changed, and this need is intensified, specifically, just over two decades. Doctors began to realize that the woman who had made physical activity during pregnancy was more prepared at the time of delivery, participated more actively, his physical condition was much more appropriate and thanks to which, he noted a Low of consultations visible pain and discomfort before and after childbirth.Currently the specific physical activity for pregnant and has spread are the doctors themselves who advise expectant mothers about their benefits. Importantly, physical activity allows the body to release chemicals that help the mother to relax, adding to the rapid flow of blood caused by exercise allows better oxygenation of the body of the pregnant woman and her baby.Throughout the pregnancy localized exercises are made to work all areas of the body that are altered and reduce the most common conditions: pain, discomfort under the ribs, shoulders falling forward. Also, moms learn and work all the exercises to be implemented in the time of delivery.Finally comes the awaited moment. Here the mother is in the instance of postpartum and now, as then, it is important to be physically active. Through it, the body of the mother can return quickly to normal to continue agile, active and beautiful, now with his baby.The time of pregnancy for women is a stage of life where the wishes of their own care and baby occupy much of your expectations. Perhaps there is no other time in a woman's life in which regular exercise is most needed, considering that giving birth involves a physical activity and as in any other of them, can not be expected successful completion but is has some learning or prior development.The goal of physical preparation, is put in the best possible conditions the muscles of women, especially the abdomen, spine and pelvis during the months preceding the time of delivery and to help her recover quickly after the expected time. Physical activity causes the body to release endorphins, which will help you relax and ease tensions and concerns. The rapid flow of blood caused by exercise will ensure better oxygenation of your body and your baby.In short, exercise regulates and maintains muscle tone and strength, protects against back pain, helps prevent excessive accumulation of fat in the body, and has a positive effect on energy levels, mood and image of herself. For mom exercising regularly will give satisfactions both physically and emotionally: it is a good way to prepare for the changes that will arise in the coming months.Some benefits of physical activity for mom are:• receive a positive emotional stimulus due to the release of hormones.• Improve your self-esteem by learning new ways to use your body.• You can find classes in physical activity for pregnant women, for women in other mothers.• You can share your workout with your partner or other family members.• Through practiced regular exercise can help ease back pain, constipation, leg cramps and shortness of breath.• Increase your energy level.• Be better prepared to resume their activities after delivery.• recover faster your pre-pregnancy fitness.Whenever the mother practiced the recommended exercises, your baby receives a higher percentage of oxygen in the blood which will improve your metabolism and give you a pleasant feeling. All his senses, particularly the brain, would operate at its optimum level.Some benefits of physical activity for the baby are:• Hormones released during exercise pass through the placenta to the baby. When starting the exercises it receives an emotional stimulus from the adrenaline of the mother.• During the baby you will experience the effects of endorphins, substances that make us feel better and more relaxed.• After the exercise, endorphins exert a powerful calming effect, which can last more than eight hours, and is perceived by the baby• The movement of the exercise is comforting and the baby will be pleased by the effect of swings.• When the mother is exercised, the muscles of your abdomen perform a kind of soothing massage and soothing for the baby.

PHYSICAL ACTIVITY IN CHILDREN AND TEENS
A definition as to the behavior of a child may also address the type of activity practiced; the type of environment in which he / she is done (eg in the park, school.); using toys or appliances; and interaction with friends and family members. Although it is not always feasible to make a quantitative analysis of the behavioral components of AF, these factors have to be considered to understand why some children are less active than others.

Risk Factors For Children and Adolescents
In adults, the "risk factors" have been identified as those physical characteristics and behavior that are linked to certain chronic diseases. Research has produced abundant information on the predominant force in these bindings in adults. However, the question remains whether the same risk factors can also be assumed for children and adolescents. Among the factors that have been studied abnormal lipoprotein profile, obesity, hypertension, decreased insulin sensitivity, and hiccups physical activity they include, but further research may show that some of these factors are measured when during childhood, they are not relevant for predicting future disease.
"Children" refers to the period until the beginning of puberty, while "adolescence" denotes the period beginning with puberty and ends with adulthood. However, trying to be brief, in this text the term children will be employed to denote, in a general sense, the years before adulthood, unless the context requires a more precise distinction between childhood and adolescence.

HEALTH RISKS IN ADULTS: A MATTER PEDIATRICO?
Although clinical end points of diseases such as coronary heart disease (CHD), hypertension (HT), and osteoporosis typically occur in adulthood, there is growing evidence, particularly with respect to ECC and HT, these disease and a history during childhood and adolescence. Probably, there is a logical and strong relationship between adult obesity and adolescent obesity. Therefore it is fair to state that, indeed, these diseases are legitimately pediatric subject, and their recognition and prevention at the dawn of life is of paramount importance for public health.

Effects of Training vs. Growth and Maturation
Various physiological functions that respond to training also change in conjunction with the growth or maturation. Some of the changes are in the same direction, while others change in the opposite direction. Also, several risk factors for CHD change with growth and maturation, regardless of the activity level of the person.

Activity Versus Physical Fitness
The role of AF increased coronary risk reduction has been well demonstrated in adults, even when the effects of physical fitness (FF) are biased. In this regard, there is no data available in children. It is also likely that many children who are more active with their peers, representing a preselected group for most motor skills and higher FF.For some risk factors, intervention programs that have proven promising and consistent results, they are naturally multidisciplinary. The best example is the combination of a low calorie diet, increased expenditure of energy, and behavior modification in the treatment of childhood obesity. In such interventions it is impossible to avoid the specific effects of a stronger AF.

EFFECTS OF SHORT-TERM ACTIVITY ON THE RISK FACTORS
Although cross-sectional studies show that active children have a more favorable profile than their sedentary counterparts coronary risk, there is little evidence (based on longitudinal observations) that in healthy children, increased AF, truly reduce risk. One possible explanation is that in general, among children the risk is low, and therefore is unlikely to be reduced in the future with the exercise intervention. Certainly, whatever were the changes in coronary risk that can be awarded to the intervention appear to affect children who already were at high risk, that is, those with obesity, hypertension and dyslipoproteinemia. Therefore, the discussion that follows will concentrate on those already occupying the respective percentiles high risk factors.

Adiposity
Depending on the criteria for obesity, sampling and methods for assessing adiposity, has been reported in the US, the prevalence of childhood obesity reaches a range of 10 to 25%. Nationwide measurements suggest that this prevalence continues to climb. Thus, obesity is the most common pediatric chronic diseases in North America. Obese children are more cardíocoronario accumulation of factors, such as high blood pressure, low insulin sensitivity, and hyperlipoproteinemia risk compared to their slimmer peers. Certainly juvenile obesity is a major public health challenge.

Exercise in Conjunction with Other Interventions
Programs that include a combination of exercise, low-calorie diet and behavior modification, seem more effective than those who use only one of those just mentioned interventions, particularly if children and their parents held a change in behavior.

Arterial Blood pressure (BP)
It has been shown that increased AF induces a reduction in the short term, the systolic and diastolic rest, particularly among adults with hypertension.

  DISTRIBUTION OF HEALTH CARE: CLINICAL VERSUS BASE SCHOOL PROGRAMS
Assuming AF increased during childhood has its merits in preventing or reducing the risk in adulthood, which remains to be resolved are the best means for distributing exercise programs related to health. Although the risk assessment can be done properly in a hospital or clinic, such locations are not conducive to the distribution of exercise programs on a large scale. On the other hand, schools have in themselves because they provide several advantages: a) a high concentration of children who have a high risk profile or that are candidates to develop such a profile; b) a concentration of at least some relevant professionals (health educator, physical educator, dietitians, nurses, counselors, behavior); c) facilities for sports activities throughout the year. In addition, children are captives participants 8-10 months a year, and there are good channels of communication with parents. Another important factor is that the programs carried out within the school framework does not involve clinical stigma that exists in clinics and hospitals, and to deter many young people (obese adolescents) to participate.Therefore, the school environment can be a channel leading to therapeutic and multidisciplinary programs (eg., Nutrition education classes to increase exercise, behavior modification for obesity management) way. In many schools, professional better prepared to coordinate such a program is the PE teacher, who also has experience in health education. PE teachers are adept (or can be) a test of physical fitness and anthropometry, and they are in the position of being the first to notice if a child exceeds the weight.

Functional limitation in adults 40 years and older
It has been shown that physical activity positively affects physical performance and prevents functional limitations (inability to normally develop daily tasks and functions), especially among the elderly. Possible mechanisms for this effect could include reduced incidence of chronic diseases, the major cause of functional limitations and maintenance of the physiological capacity to allow normal functional performance. Physical activity is associated with optimal performance and a low incidence of functional limitation among relatively healthy people and among those with chronic diseases. Furthermore, it has been observed that the physical capacity is associated with a lower incidence of cardiovascular disease and mortality. Although the physical ability and activity are closely related, physical ability has rarely used in epidemiological studies on functional limitation. It is reasonable to postulate that the physical ability may also be associated with better performance.

Physical Activity and Menopause
Chronological age and physiological age are not synonymous. In the years after menopause, every woman takes daily decisions that affect their health and quality of life then and future years. A decision is choosing between a sedentary lifestyle and an active one. The woman who chooses to be sedentary has chosen a path, which in itself is a risk factor for chronic diseases. In many ways, the effects of inactivity mimic the effects of aging, and vice versa. Physically active women may be physiologically ten or twenty years younger than sedentary women of the same age years. The reason is simple: the physiological systems adapt to the demands placed on them.Active woman not only gets an immediate physiological benefit, but is also ensuring a good quality of life in the future. The best preventive medicine against some of the problems of aging may be the "exercise prescription" for life. Fortunately, it is never too late to benefit from physical activity. Sedentary women who begin an exercise program will improve the functional capacity of your cardiovascular system, have greater muscular strength and endurance and increase flexibility. An "exercise prescription" individualized by a trained professional, will ensure that such benefits are obtained through a safe progression of activities.

Keywords: aging, physiological adaptations, aerobic power, muscle strength, menopause.When the current, well-informed and active woman reaches menopause, their expectations for the future are quite different from those women of past generations. For one thing, she knows she can have a third of their lives still ahead; on the other, he expects those years are good years, a friendly and productive period of his life. His optimism is well founded. Women who consistently take part in some form of physical activity can become physiologically 10 to 20 years younger than those sedentary women of the same chronological age.

ACTIVE WOMEN
What defines an active woman and how it differs physiologically sedentary? In terms of behavior, a woman is "active" if it reaches the development and maintenance of cardiorespiratory fitness. These criteria include participating at least three times per week of aerobic activity that keeps your heart rate to 60-90% of your maximum heart rate for a period of 15-60 minutes. The activities, which should involve large muscle groups are those that can be performed, continuous and rhythmically.

WOMEN SEDENTARY

A sedentary woman is the antithesis of the active woman. Not participate in any regular physical activity program, it has "hobbies" active and rarely do other physical activities that are not essential to daily life.The results are predictable. Because the body adapts quickly to the demands that are imposed, the physiological systems respond to inactivity with a decreased ability to maintain intense activities, reduced muscle strength and endurance, loss of flexibility and increased fat mass. Some of these changes are due to physiological aging are caused by inactivity and are reversible.

AGING AND INACTIVITY
One problem in identifying the physiological changes resulting from aging itself, is the tendency of many older people, particularly women, to reduce the amount of physical activity they do. The decline in physiological function associated with aging body, is also faced with the loss of function due to inactivity. True, some physiological functions decline with age; but not others. The question many researchers are doing, is how much of the observed decline is due to the aging process, and how much is the result of a sedentary lifestyle.

MEDICAL EXAMS
A thorough medical examination is indispensable for any sedentary person who want to start an exercise program. In these tests it is advisable to include stress testing, which serve to identify potential heart problems.

EXERCISE PROGRAM
The key to a successful exercise program is for seniors, is the body gradually adapt to the new demands that the activity imposes. The most common medical problems that people are beginning to train non cardiovascular events, but orthopedic problems and muscle injuries. Most of these problems, which generate immediate discouragement for future participation, can be avoided by prescribing the appropriate type of exercises and adjusting the intensity, frequency and duration of the activity, taking into account the experience and needs of each particular person .While increasing the functional capacity of the cardiovascular system may be the ultimate goal of any training program it is important to remember that the bones and tendons-particularly those in the weight-bearing limbs also need to be "trained" and the muscles, long unused, they need to adapt to new demands. For these reasons, the program for sedentary people should emphasize flexibility exercises and brisk walking. If conditions permit, this hike can be combined with other activities, such as swimming or cycling, in which the weight itself is not supported and other muscle groups are stimulated. The people of this age should avoid high-impact exercise or rebounds.

Good Health Habits at 60 and after
What if I've never been very active? Will starting now really make any difference?Yes! Physical activity is good for people at any age. Among older adults, falls are a common cause of injury and disability. Physical activity makes your bones and muscles stronger. When your muscles are strong, you're less likely to fall. If you fall, strong bones are less likely to break.Regular physical activity is also good for your brain. Recent studies have shown that people who do simple exercises regularly, such as brisk walking, are better able to make decisions that others who are not physically active.From diabetes to heart disease, many chronic health problems (continuous) improved by even moderate amounts of physical activity. For people who have these conditions, not exercising is a bigger risk than exercise-related injuries.Talk to your doctor about your plans before starting. At first, when you start to increase your physical activity is very likely to be sore muscles, but does not consider this a reason to stop. Mild pain disappear in a few days as you become more used to physical activity.

What is the best way to get physically active now 60 years?
For most people, walking is one of the easiest ways to do activities. Experts recommend at least 30 minutes of physical most days a week, activity but you do not have to do all 30 minutes at a time. Try walking for 15 minutes twice a day, or three times for ten minutes per day.People who have started being physically active later in life say that exercising with a partner is the best motivation to stick with it. Some suggest starting or joining a walking group with friends or neighbors. Others suggest getting a dog that needs to be walked.If walking is not your idea of ​​a good time, try gardening or dancing. Go fishing or swimming. The activity can be something that you enjoy and that is also good for you.

What about strength training?
When your muscles are strong, activities like taking a seat outside or holding a door open are much easier. If you decide to lift weights, start with a weight of one to five pounds. If you do not have weights, you can use a can of soup, a book or a full water bottle. Keep your weights in the same room as your television and do a few exercises while you watch.
Another way to build muscle is to use a resistance band, also known as exercise band. Resistance bands are flexible and come in different lengths. Commonly used to strengthen the muscles of the upper arm and leg.

Why should I eat more fiber?
Fiber can improve your health in three ways: It helps your colon work better; reduces the risk of heart disease and cancer; and it is associated with lower cholesterol levels.Men over age 50 should get 30 grams of fiber a day; women over 50 should get 21 grams per day.

Fiber-rich foods

    Unprocessed wheat bran.
    Breakfast cereals unrefined.
    Rye flour and whole wheat.
    Grain breads such as whole wheat and rye or pumpernickel bread.
    Fresh fruits such as apples.
    Dried fruits such as prunes, apricots and figs.
    Vegetables such as broccoli and carrots.
Physical activity for Type I diabetes
Type I diabetes is characterized by inadequate pancreatic insulin secretion, and the consequent need of replacing this hormone daily via subcutaneous injections. In the absence of exogenous insulin, glucose transport into cells is impaired, causing a progressive hyperglycemia.Individuals with type II diabetes (or adult onset) are usually people older than 45 and normally undergo insulin resistance rather than a quantitative insufficiency. Typically, oral medications and weight loss are able to control hyperglycemia in type II diabetes without insulin application.The main objective in the daily treatment of patients with type I diabetes is to keep blood sugar status - preventing hyper and hypoglycemia - balancing the influences of diet, exercise and insulin on blood glucose levels.

Metabolic Optimal Control
Diabetic person doing exercises in a state of good metabolic control (adequate levels insulin and normal levels of blood glucose) usually shows a gradual decrease in plasma glucose with prolonged exercise, which can eventually lead to produce a symptomatic hypoglycemia. In this situation, the glucose uptake by the muscle increases appropriately, but blood sugar levels decrease, since the absence of a decrease in plasma insulin inhibits exercise-induced hepatic glucose production and mobilization of fatty acids from the lipid reserves. That is, the exercise equipment works normally, but the power supply line is cut.Several factors determine the degree of decrease in blood glucose and the risk of hypoglycemia. The fall in blood sugar plunges more if the exercise is performed at the time of peak action of injected insulin. This occurs in 2 to 4 hours after injection of regular insulin, and intense exercise is more likely to occur at the time hypoglycaemia.Based on this information, you can develop strategies to increase the intake of carbohydrates and adjust insulin doses, so as to allow full participation in sports activities. These tactics will be discussed later in this article.

SPORTS TRAINING AND CONTROL OF DIABETES
The discovery that acute exercise could lower blood glucose in diabetic subjects led to the hope that regular physical activity, or training could help normalize blood sugar and reduce insulin requirements on a chronic basis. One might expect, on the other hand, it made reduce the complications of diabetes, long-term.

Failure of Exercise in Diabetes Control
"To use the exercise as a therapeutic tool to improve long-term glycemic control of diabetes (type I), the patient should do exercises every day on a regular schedule for a defined period at a given intensity doubtful prospect of success ... The use of physical activity as a tool to improve metabolic control in diabetes type I, it seems impractical "

DIABETES, exercise, and atherosclerosis
The greatest danger for diabetics is premature death from atherosclerotic vascular disease (myocardial infarction, stroke, etc.). The coronary artery disease is the underlying cause of death in approximately 40% of individuals with diabetes, with an incidence doubled compared to non-diabetic population. It is less likely that diabetic patients survive a heart attack, and those that do are forecasts quieter than non-diabetics.It is not clear why both individuals with diabetes type I and type II, have this tendency for atherosclerosis. The risk factors of coronary artery disease could be shared with diabetes (particularly those with Type II diabetes); alternatively, the intrinsic metabolic disorders diabetic state, itself, could play an important role. Sufficient information is available to advise the exercise as a means to prevent ischemic heart disease in adults. Therefore, regular physical activity should be a particularly important part of everyday life for diabetic patients.

Arthritis
The most common types of arthritis are rheumatoid arthritis and osteoarthritis. Rheumatoid arthritis (RA) is a systemic inflammatory disease which manifests itself in multiple joints in the body. It is believed to be the result of a faulty immune response and changes in lifestyle such as exercise do not have much effect on the control of symptoms.Osteoarthritis (OA) is characterized by cartilage degeneration, hard and slippery tissue that covers the ends of bones where they converge to form a joint. Healthy cartilage allows bones to glide over one another and absorbs energy from the shock of physical movement. In OA, the surface layer of cartilage breaks down and wears away, allowing bones under the cartilage rub together, causing pain, swelling and loss of motion in the joint.The most commonly affected joints are the knees, hips and the hands and spine. The onset of OA is gradual and usually begins after age 40. Currently, there is no cure for OA; however, treatment is to relieve symptoms and it may include a combination of: patient education, physical therapy, weight control and medication use.

Symptoms of osteoarthritis
Those with OA usually have joint pain and limitations in movement. In some people, OA develops rapidly; however, in most people, joint damage occurs gradually over the years. OA can be relatively mild and interfere little with daily life, but can also cause a lot of pain and disability.Warning signs of OA include stiffness in a joint after getting out of bed or sitting for a long time, inflammation in one or more joints, and a feeling of grinding or the sound of friction between two bones. In early stages of the disease, the person may feel soreness after physical work or exercise. Subsequently, joint pain can become persistent.Early diagnosis and appropriate management of arthritis, including self monitoring of the disease, can help people with arthritis to reduce pain, improve function and stay productive. If you have symptoms of OA, see your doctor and begin proper control of their medical condition.

Prevention and control of osteoarthritis
Research has shown that physical activity, such as regular physical activity decreases pain, improves function and delays disability. Physical activity also helps maintain a healthy weight and also research suggests that maintaining a healthy weight reduces the risk of developing OA and reduces its progress.

Osteoarthritis and exercise
Exercise is one of the best treatments for OA. Exercise can improve mood and optimism, reduce pain, increase flexibility, strengthen the heart and improve blood flow, maintain weight and improve physical well-being. The amount and form of exercise suitable for you will depend on which joints, on how stable the joints are and whether you have experienced any surgical joint replacement. Your doctor or physical therapist can help you develop a proper fitness routine for you.

General recommendations include:

    Do 30 minutes of aerobic activity two or three times a week.
    Do strength training once or twice a week.
    Include flexibility exercises or stretching.
    Avoid high impact activities or those that require sudden movements effort. Ask your doctor or physiotherapist what guidelines to follow for exercising when a joint is sore or if swelling is present. Also, check whether you can use drugs for pain relief or ice after exercise.
Osteoporosis
Osteoporosis is a disease in which bones become fragile and more likely to break. Women are four times more likely to develop osteoporosis. Osteoporosis is most common in women 50 and older because estrogen levels decline with age and lack of estrogen causes the cells to create new bone to be less active than cells that remove bone aging. Therefore, the bones wear out faster than it is created.Osteoporosis physical activity
If not prevented or left untreated, osteoporosis can progress painlessly until a bone breaks. These bones breaking, also known as fractures, usually are the hip, spine and wrist. Although you can not prevent the loss of estrogen that occurs with menopause, there are steps you can take to care for your bones, and your doctor can help.Symptoms of osteoporosis
Osteoporosis is often called a "silent disease" because bone loss occurs without symptoms. People may not realize they have osteoporosis until their bones become weak so that an effort, sudden bump or fall causes a fracture or you make a vertebra breaks.Prevention and management of osteoporosis
Osteoporosis can be prevented in most people. Building strong bones, especially before age 30, it may be the best defense against developing osteoporosis, and healthy lifestyle can be critically important for maintaining strong bones. Prevention of this disease is very important because, although there are treatments for osteoporosis, there is currently no cure.The National Osteoporosis Foundation recommends five steps to prevent osteoporosis, noting that none of the steps alone is enough to prevent it.

    Take your calcium recommended daily dose; depending on your age, adequate calcium intake is between 1000 and 1300 mg a day.
    Do regular weight bearing exercises such as resistance training offered by the regular routine of physical activity.
    Avoid smoking and excessive alcohol consumption.
    Consult your doctor about your bone health.
    Where applicable, a bone density test and take medication made.
Calcium intake by age
The reference consumption of calcium in the diet, as recommended by the National Academy, is as follows:Age (years) Calcium (mg / day) Lots of dairy foods *1-3 500 3 servings **4- 8800 3 servings1300 9-18 4 servings19-50 1000 3 servings1200 50+ 4 servings* The recommended servings of dairy foods are based on calcium recommendations. One serving of dairy food equals 1 cup milk, 1 cup of yogurt and 1 to 1.5 slice of cheese.** Portions for children between 1 and 3 years equals two-thirds of the adult portion.Osteoporosis and exercise
Exercise is also important for good bone health, and it is never too late to start. The National Osteoporosis Foundation recommends a combination of resistance training, aerobic activities and weight bearing exercises for flexibility, and so are only available with physical activity. General recommendations include:

    Do 30 minutes of aerobic activity two or three times a week.
    Do strength training once or twice a week.
    Include flexibility exercises or stretching.
    Avoid high impact activities or those that require sudden movements effort. Due to the varying degrees of osteoporosis and the risk of fracture, certain strength training exercises, aerobic and flexibility may not be suitable. Ask your doctor or physical therapist if you are at risk for osteoporosis-related problems and find out what the right exercises for you are.