Bone density information by Motion Health

Vibration Exercise Machines

If you are a woman over 65 suffering from low bone density, or have been diagnosed with osteoporosis, how can you lessen the risk of your condition worsening? One of the best ways to fight bone loss mass, and strengthen your body so it is not affected by minor injuries, is through proper diet and the use of a vibration platform.

Vibration Exercise Machines and Their Affect on Bone Density

Regular exercise is scientifically proven to improve one’s health and wellness, but what does science have to say about the role of vibration exercise machines and their affect on bone density?
If you suffer from loss of bone mass or osteoporosis, a number of tests indicate that using a vibration platform in a controlled environment may improve bone density or slow its loss. In fact, a six month study in 2004 by the U.S. National Center for Biotechnology Information concluded that the use of vibration exercise machines “may be a viable way to effectively modify and minimize well-known risk factors for falls and bone fractures in older women and support the need for further human studies.”
According to the United States National Institutes of Health-Osteoporosis and Related Bone Diseases National Resource Center, loss of bone density is most prevalent in women 65 and older, or in men or women at risk of bone fractures or with a family history of osteoporosis. Because of this, both at-risk groups should undergo an annual bone density test.
A study by the Journal of Rehabilitation Research & Development came to a similar conclusion in 2009, but advocated further testing.

Improve Bone Density with Vibration Exercise Machines

To fight the loss of bone density, or strengthen your body against injuries from minor falls, health and wellness professionals recommend a combination of diet and exercise. Some of the exercises you can use with a vibration platform are simple but effective, including:

  • Aerobic exercises, such as a step-routine (step onto the vibration plate, then off, and repeat 10 times for two or three sets).
  • A total body workout. This is a bit more intense but may build muscle mass faster as you go through repetitions of squats, lunges, horse stances, or even sit-ups if the surface is large enough.

How to Use a Vibration Exercise Machines

Using vibration exercise machines, alone, with a partner, or even supervised by a vibration trainer, is a good way to burn calories, improve bone loss, improve balance, and strengthen your cardiovascular system. The following steps outline basic directions for using this type of exercise equipment.

  • Make sure the platform is set on a level surface.
  • Step onto the vibration plate and assume a semi- or full-squat position. This will minimize discomfort caused by sudden impacts and exercise related injuries.
  • Activate the unit and turn it to a low-frequency setting.
  • If the platform has a timer, set it to one minute or less and remain in a squatting position.
  • When the timer goes off and the machine shuts off, rest and start over.
  • After you are comfortable with using the platform, mix in different exercises and the duration of each while shortening the rest period between them.

Because of our commitment to improving health and wellness through innovative and science-based technologies and programs, including the use of vibration exercise machines, it is important to mention other ways to improve bone density.
Increase your daily intake of Vitamin D by doing any one of the following:

  • Weather permitting; spend 20 to 25 minutes each day outside during peak daylight hours.
  • Eat three ounces of fatty fish, such as tuna and salmon.
  • Drink or consume dairy products, orange juice, or other beverages that are rich in Vitamin D.
  • Exercise. Get on a vibration platform for as little as 10 minutes a day and maintain a healthy diet.
  • Talk to your doctor about Vitamin D supplements. If your eyes are light sensitive, or you are at risk of developing skin cancer, then a daily dose of Vitamin D supplements is a great alternative to sun light. They also are options for people who cannot spend time in direct sunlight for other reasons.

Calcium intake is another means of defending against bone loss or osteoporosis. But if you are like most adults — about 85 percent — who do not get enough calcium, what can you do? Calcium intake is largely a dietary issue, so the best advice is to consume more beans, low-fat cheese, yogurt, nuts, and leafy vegetables. Another option, of course, is daily supplements.
Motion Health is a leading Canadian supplier of quality high resistance whole body vibration machines that promotes science based technologies and programs to improve a person’s health, wellness, and overall fitness conditions. For more information on our products or services, contact us today motionhealth@shaw.ca or call 905-906-8660.

Reference http://www.ncbi.nlm.nih.gov/books/NBK83035/
Reference http://www.ncbi.nlm.nih.gov/pubmed/15040822
Reference http://www.effectivehealthcare.ahrq.gov/index.cfm/search-for-guides-reviews-and-reports/?productid=594&pageaction=displayproduct

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