BUILDING STRONGER BONES
Women over the age of 50 are the most likely people to develop osteoporosis. The condition is 4 times as likely in women than men. Women are more at risk of developing osteoporosis than men because the hormone changes that happen at the menopause directly affect bone density.
Osteoporosis means that you have less bone mass and strength. The disease often develops without any symptoms or pain, and it is usually not discovered until the weakened bones cause painful fractures. Most of these are fractures of the hip, wrist and spine.
Osteoporotic bone breaks are most likely to occur in the hip, spine or wrist, but other bones can break too. In addition to causing permanent pain, osteoporosis causes some patients to lose height. When osteoporosis affects vertebrae, or the bones of the spine, it often leads to a stooped or hunched posture.
How can we prevent osteoporosis?
- Eat a healthy and varied diet with plenty of fresh fruit, vegetables and whole grains.
- Eat calcium-rich foods, including dairy and dark leafy veg
- Absorb enough vitamin D
- Avoid smoking.
- Limit alcohol consumption.
- Limit caffeine.
- Do regular weight-bearing and strength-training activities.
You can prevent bone loss with regular exercise, such as walking. If you have osteoporosis or fragile bones, regular brisk walking can help to keep your bones strong and reduce the risk of a fracture in the future. Weight-bearing exercise and resistance exercise are particularly important for improving bone density and helping to prevent osteoporosis.
Bones get stronger the more stress you put through them, so over time and suitable exercise, you will lay down more bone minerals. WIN WIN!
Simple moves like walking, marching, alternate knees up, light impact jogging (if you are safe to do so) squatting and stair climbing are great moves to improve the stress through your bones and muscles. Press ups using a door frame or table or the floor are great for wrist and arm strength. Exercises for improving your posture are good for your back and spine. Stand TALL, pull your shoulder blades together. Practice not slouching or being hunched over.
Join me in a short workout and HOW TO work those bones at home!