{"id":1691,"date":"2016-04-04T05:00:00","date_gmt":"2016-04-04T05:00:00","guid":{"rendered":"https:\/\/texpts.confluentclinics.com\/blog\/choosing-the-right-exercise-to-keep-your-bones-healthy-and-strong\/"},"modified":"2016-04-04T05:00:00","modified_gmt":"2016-04-04T05:00:00","slug":"choosing-the-right-exercise-to-keep-your-bones-healthy-and-strong","status":"publish","type":"post","link":"https:\/\/texpts.com\/es\/blog\/choosing-the-right-exercise-to-keep-your-bones-healthy-and-strong\/","title":{"rendered":"Elegir el ejercicio adecuado para mantener los huesos sanos y fuertes"},"content":{"rendered":"<p>Con la primavera en el aire, muchos de nosotros responderemos a las horas adicionales de luz solar y al clima m\u00e1s c\u00e1lido pasando m\u00e1s tiempo\u00a0<a class=\"\" href=\"https:\/\/health.usnews.com\/health-news\/health-wellness\/articles\/2016-01-29\/8-best-equipment-free-strength-exercises-for-older-adults\">haciendo ejercicio<\/a>. Si bien cualquier tipo de actividad f\u00edsica es beneficiosa para nuestra salud, es importante que tanto hombres como mujeres sepan qu\u00e9 tipo de ejercicio fortalece nuestros huesos y protege contra enfermedades \u00f3seas.<\/p>\n<p><b>El ejercicio con pesas fortalece los huesos.<\/b><\/p>\n<p>Nuestros huesos son un tejido vivo y duro compuesto por una mezcla de prote\u00ednas y minerales. No todos los ejercicios tienen el mismo efecto sobre la densidad del tejido \u00f3seo. Solo los ejercicios con pesas, que estresan tanto los huesos como los m\u00fasculos, pueden estimular la formaci\u00f3n \u00f3sea. Si bien el entrenamiento de fuerza de alta intensidad con pesas se considera la forma m\u00e1s efectiva de fortalecer los huesos, existen muchos otros ejercicios con pesas que utilizan su propio peso corporal para lograr el mismo resultado. Estas actividades incluyen caminar r\u00e1pido\/trotar\/correr; senderismo colinas; trabajo de jardiner\u00eda, especialmente cortar el c\u00e9sped y plantar un jard\u00edn; subir escaleras; saltar la cuerda; tenis; y deportes de equipo como el f\u00fatbol o el baloncesto. Si bien la nataci\u00f3n y el ciclismo son excelentes para la salud cardiovascular, no se consideran para soportar peso y tienen poco efecto en la formaci\u00f3n de huesos fuertes.<\/p>\n<p>trabajo como\u00a0<a class=\"\" href=\"https:\/\/health.usnews.com\/best-hospitals\/rankings\/rehabilitation\">especialista en medicina de rehabilitaci\u00f3n<\/a>\u00a0en el Sistema de Salud Montefiore en el Bronx, Nueva York. Diana es una mujer de 67 a\u00f1os que acudi\u00f3 a m\u00ed despu\u00e9s de que se fractur\u00f3 la mu\u00f1eca al resbalar en el hielo. Se someti\u00f3 a un programa de fisioterapia para apoyar su curaci\u00f3n, mejorar su rango de movimiento y recuperar la fuerza en su mu\u00f1eca. Antes de darle el alta de fisioterapia, orden\u00e9 una gammagraf\u00eda \u00f3sea que revel\u00f3 osteopenia subyacente (huesos d\u00e9biles) en todo su esqueleto. Le pregunt\u00e9 sobre su rutina normal de ejercicios y supe que, si bien antes del accidente nadaba dos o tres veces por semana, nunca hac\u00eda ejercicio con pesas y caminaba una cantidad m\u00ednima todos los d\u00edas. Por lo tanto, Diana apenas participaba en actividades de soporte de peso, lo que probablemente contribuy\u00f3 a su\u00a0<a class=\"\" href=\"https:\/\/health.usnews.com\/health-news\/patient-advice\/articles\/2014\/10\/29\/when-your-diagnosis-is-osteoporosis\">osteopenia<\/a>. Para ayudar a prevenir futuras fracturas \u00f3seas, Diana opt\u00f3 por agregar ejercicios ligeros de levantamiento de pesas y caminatas diarias a su rutina. Durante los meses m\u00e1s c\u00e1lidos, agreg\u00f3 la jardiner\u00eda, progres\u00f3 de su caminata a un trote ligero y tambi\u00e9n aument\u00f3 lentamente sus ejercicios de levantamiento de pesas para evitar posibles lesiones.<\/p>\n<div class=\"teads-inread\"><\/div>\n<p><b>El ejercicio ralentiza la p\u00e9rdida \u00f3sea a medida que envejecemos.<\/b><\/p>\n<p>Comenzar a hacer ejercicios con pesas a una edad temprana (adolescencia o adolescencia) ayuda a desarrollar huesos fuertes y a disminuir las posibilidades de osteopenia o\u00a0<a class=\"\" href=\"https:\/\/health.usnews.com\/health-news\/patient-advice\/slideshows\/these-medicines-may-cause-bone-loss\">osteoporosis<\/a>\u00a0Tarde en la vida. La osteopenia y la osteoporosis pueden ser hereditarias y m\u00e1s frecuentes entre las mujeres que entre los hombres. Adem\u00e1s, una estructura corporal peque\u00f1a y or\u00edgenes \u00e9tnicos, ya sea cauc\u00e1sicos o asi\u00e1ticos, lo pondr\u00e1n en mayor riesgo.<\/p>\n<p>La densidad de masa \u00f3sea alcanza su punto m\u00e1ximo alrededor de los 30 a\u00f1os. Si bien comenzar joven obtendr\u00e1 beneficios m\u00e1s adelante en la vida, nunca es demasiado tarde para agregar ejercicios con pesas para fortalecer los huesos.<\/p>\n<p>El tejido \u00f3seo se remodela continuamente; se forma tejido \u00f3seo nuevo y, al mismo tiempo, se elimina tejido \u00f3seo viejo. M\u00e1s adelante en la vida, el proceso de eliminaci\u00f3n de tejido \u00f3seo es m\u00e1s r\u00e1pido que la formaci\u00f3n de hueso nuevo. Como adultos, perdemos m\u00e1s tejido \u00f3seo del que ganamos, por lo que nuestros huesos pueden volverse m\u00e1s d\u00e9biles y delgados a medida que envejecemos. El ejercicio es una forma natural de ralentizar el proceso de debilitamiento de nuestros huesos, y no existe un l\u00edmite de edad para empezar a hacer ejercicio en beneficio del sistema \u00f3seo.<\/p>\n<p><b>Garantizar la seguridad del ejercicio.<\/b><\/p>\n<p>Si bien el ejercicio es excelente para su salud, debe hablar con su profesional de la salud para asegurarse de que el ejercicio con pesas sea apropiado para usted. Y prep\u00e1rese para comenzar con una intensidad m\u00e1s baja y progresar lentamente a ejercicios m\u00e1s intensos durante unas pocas semanas. Esto le ayudar\u00e1 a evitar esguinces y torceduras.<\/p>\n<p>Cuando haga ejercicio en interiores, elija un espacio libre lejos de cualquier objeto que pueda representar un peligro. Para actividades al aire libre, tenga en cuenta que las superficies no tengan baches ni agujeros.<\/p>\n<p>Siempre use zapatos deportivos apropiados o haga ejercicio descalzo si la superficie lo permite. Trate de evitar superficies resbaladizas a menos que tenga el equipo adecuado para prevenir o protegerse contra ca\u00eddas.<\/p>\n<p><b>Incluya la actividad f\u00edsica en su rutina diaria.<\/b><\/p>\n<p>Incluso los ejercicios simples, como caminar o subir escaleras, pueden ayudarlo a desarrollar huesos fuertes. Trate de caminar en lugar de conducir siempre que sea posible, y elija escaleras en lugar de ascensores.<\/p>\n<p>Invita a tu familia y amigos a participar en tus nuevas actividades f\u00edsicas. Saltar la cuerda, trotar,\u00a0<a class=\"\" href=\"https:\/\/health.usnews.com\/health-news\/health-wellness\/articles\/2015\/07\/24\/in-defense-of-high-impact-exercise\">ejercicios aer\u00f3bicos de alto impacto<\/a>, bailar y hacer jardiner\u00eda con otras personas es m\u00e1s divertido y lo motivar\u00e1 a mantenerse encaminado.<\/p>\n<p>La pr\u00f3xima vez que elijas\u00a0<a class=\"\" title=\"Enlace: https:\/\/health.usnews.com\/health-news\/blogs\/eat-run\/2015\/11\/03\/need-reasons-to-walk-let-me-count-the-9-whys\" href=\"https:\/\/health.usnews.com\/health-news\/blogs\/eat-run\/2015\/11\/03\/need-reasons-to-walk-let-me-count-the-9-whys\">Dar un paseo<\/a>, suba un tramo de escaleras o desaf\u00ede a un amigo a un partido de tenis, sepa que tambi\u00e9n le est\u00e1 haciendo un favor a sus huesos y, a su vez, sus huesos m\u00e1s fuertes lo est\u00e1n ayudando.<\/p>\n<p>Este art\u00edculo fue publicado originalmente en USNews and World Report. \u00a0<a href=\"https:\/\/health.usnews.com\/health-news\/patient-advice\/articles\/2016-03-22\/choosing-the-right-exercise-to-keep-your-bones-healthy-and-strong\">Haga clic aqu\u00ed para verlo.<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>With spring in the air, many of us will respond to the extra hours of sunlight and warmer weather by spending more time\u00a0exercising. While any [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-1691","post","type-post","status-publish","format-standard","hentry","category-health-news-you-can-use"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Choosing the Right Exercise to Keep Your Bones Healthy and Strong | Texas Physical Therapy Specialists<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/texpts.com\/es\/blog\/choosing-the-right-exercise-to-keep-your-bones-healthy-and-strong\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Choosing the Right Exercise to Keep Your Bones Healthy and Strong | Texas Physical Therapy Specialists\" \/>\n<meta property=\"og:description\" content=\"With spring in the air, many of us will respond to the extra hours of sunlight and warmer weather by spending more time\u00a0exercising. 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