Osteoporosis is an incredibly common condition within Australia. It is a fact that half of all women over 60 will suffer a fracture due to osteoporosis*. Information is the key to decreasing these numbers and it is never too early or too late to start.
WHAT IS OSTEOPOROSIS?
Osteoporosis is a condition in which bones become fragile and can fracture more easily. Osteoporosis occurs when bones lose minerals, such as calcium, quicker than the body can replace them. As a result, bones become thinner and lose strength so that even a minor bump can cause a serious fracture.
HOW DO I HELP BONE STRENGTH?
Bone density peaks in your twenties and after this starts to slowly decline. Vitamin D is an important source for strong bones so make sure you are out in sunlight each day for short periods to ensure you stay strong.
WHAT ABOUT EXERCISE?
Research shows that women who are more active have bones up to 40% stronger than their less active counterparts. Exercise has been shown to prevent and slow the natural decline in bone strength at all ages. It is never too early or too late to start! Strength, exercise and activity also helps posture and balance. Every year 40% of people over 65 fall at least once. Because people with osteoporosis are more likely to suffer a fracture, the key is DON'T FALL! Research clearly shows that stronger, more active people have better balance and fall less. Be one of them!
TIPS FOR EXERCISE
There are two main types of exercise that benefit strong bones, weight bearing exercise and resistance exercise. Weight bearing exercise means any exercise that is done while you are on your feet, so that gravity is exerting a force. Your bones become stronger when they bear weight during exercise and when some amount of 'impact' or extra strain is placed on them.
Resistance exercise or strength training can also have a positive effect on bone density and has been shown to reduce falls. This training effect alo transfers force stimulating bone formation and slowing the loss of bone density over time. It also explains why strong women tend to have strong bones both now and throughout life.
For more information about how to manage osteoporosis please do not hesitiate to contact us on 3847 8040 or at firstname.lastname@example.org. Body Leadership is also excited to be launching a Strong Women Strong Bones exercise class focussing on improving strength and maintaining bone density for more information about the class Click Here.
*Reference: Osteoporosis Australia