The key to keeping your bones healthy is: Eat right, exercise, and stop smoking and don’t drink alcohol excessively.
Nutrition is important: Proper intake of calcium and vitamin D help make your bones strong.
The case for exercise:
Exercise not only helps build muscle and endurance, it also builds and maintains bone density.
Two types of exercise for osteoporosis are:
- Weight-bearing in nature. These include walking, dancing, stair climbing depending on age and physical condition. Most experts recommend at least 30 minutes of moderate intensity 5 times /week.
- Resistance (this includes lifting weights). This has shown to increase bone mass and reduce risk of fractures.
As you age, concerns about performing the right types of exercise grow, especially if you already have osteoporosis, or at risk for it. If you’ve never been physically active, or have other concerns, you can choose from a range of safe exercise options prescribed by your therapist.
Guidelines for safe exercise:
- Talk to your physician and consult your therapist before beginning any exercise program. This is especially important if you know you have bone loss or osteoporosis.
- Avoid high-impact exercises (like running and jumping)- they put more stress on your spine, and may even lead to fractures in weakened bones.
- If you already have osteoporosis, be careful of exercises that involve bending and twisting at the waist. These motions can put brittle bones at risk.
Call us before choosing any of these activities to make sure you have an exercise plan that’s safe and effective for your bone health. Depending on your needs, we can create a program that combines postural strengthening, balance training and bone strengthening to provide you with an ideal, customized program. We know what it takes to build strong, healthy bones for individuals of all ages and look forward to working with you.
It's time for a solid decision to strengthen and shape your bones. Call or email us today for more information.