Muscle, Bone, And Joint Benefits

At least two significant advantages of exercise accrue to the musculoskeletal system. One is that with increased muscle endurance, muscle fatigue is reduced. Another is the treatment and prevention of osteoporosis. The latter is a decrease in bone mass or density that comes with aging and is particularly prevalent in women after menopause.

Although the reversal of osteoporosis is not to be expected, its progression can be stopped. There are physicians who believe that some rebuilding of bone may occur with proper diet and exercise. Ten percent of women age fifty have suffered broken bones due to osteoporosis. By the age of eighty, 25 percent of all women have sustained hip fractures. Studies both in experimental animals and humans have indicated that physical activity slows or prevents bone loss that occurs in many menopausal women. Osteoporosis is facilitated by decreased activity, decreased hormones, and inadequate diet (low caloric and calcium intake). It has been shown that exercise can be of benefit even without changing diet or hormonal states, although a comprehensive treatment program would address all three areas. It is noteworthy that the average adult needs 1500 mg. of elemental calcium per day. It is very difficult to obtain this level of calcium in the diet. Therefore, one should consider augmenting one’s diet with a calcium supplement. It is vital to understand that we speak of elemental calcium. The total weight of the calcium compound is given on the label of medications, but the level of elemental calcium can also be found on the label.

It is important when discussing the bone, joint, and muscle benefits of exercise that emphasis be given to stretching exercises, which are a vital part of every comprehensive exercise program and may be even more important for the demented patient. Stretching exercises ensure increased flexibility of the joints, which may help to prevent injury (i.e., reduces risk of falling). Stretching exercises also improve coordination and efficiency. There is an increase in strength of the tendons, and the bone is stronger because of repetitive use.

Heart And Blood Vessel Benefits

It is generally accepted that the most important heart and blood vessel benefit that comes about from regular exercise is increased usage of oxygen,. which improves heart muscle efficiency and decreases the likelihood of hypertension (high blood pressure). The best overall way to measure fitness is to measure maximum oxygen uptake, or the amount of oxygen that can be used in a measured period of time. An exercise program helps the use of oxygen by increasing the heart’s output, and also by increasing the usage of oxygen by the muscles and other organs. Exercise brings about a decrease in the resting systolic blood pressure (the pressure when the heart beats) and diastolic blood pressure (pressure between beats). This reduction of blood pressure is better when it can come about by what has been called hygienic means such as exercise, reduction of weight, decreased salt intake, and psychological behavioral treatment rather than by the use of medication.

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