Osteoporosis or “porous bone” is a disease of the skeletal system characterized by low bone mass and deterioration of bone tissue. Osteoporosis leads to an increased risk of bone fractures typically in the wrist, hip, and spine. Diet and exercise can do a lot to not only prevent osteoporosis, but to also reverse osteoporosis that is already occurring.  A lifestyle that protects bone health starts in childhood.

When we reach late retirement years, many people exercise less out of fear of self-injury or worry about making some health condition worse.  Ironically, it is usually the regular activity and exercise that will decrease the risk of future injury and make many chronic conditions better — when the exercises and activities are done correctly.  Our aides can give retirees the added peace-of-mind and safety that encourages more activity, greater health, and improved quality of life.

While men and women of all ages and ethnicities can develop osteoporosis, some of the risk factors for osteoporosis include those who are

  • Female
  • White/Caucasian
  • Post-menopausal women
  • Older adults
  • Small in body size
  • Eating a diet low in calcium
  • Physically inactive

Weight-Bearing Physical Activity

Regular physical activity has been associated with many positive health benefits including strong bones. Like proper calcium consumption, adequate weight-bearing physical activity early in life is important in reaching peak bone mass. Weight-bearing physical activities are those that cause muscles and bones to work against gravity. Some examples of weight bearing physical activities include

  • Walking, Jogging, or running
  • Tennis or Racquetball
  • Stair climbing
  • Basketball
  • Dancing
  • Hiking
  • Soccer
  • Weight lifting

Incorporating weight-bearing physical activity into an exercise plan is a great way to keep bones healthy and meet physical activity recommendations set forth in most health guidelines.

Adults: Engage in at least 30 minutes of moderate physical activity on most (but preferably all) days of the week

Children: Engage in at least 60 minutes of moderate physical activity on most (but preferably all) days of the week

Preventing and Reversing Osteoporosis

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