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Improve Bone Health With Exercise


The Bone Health & Osteoporosis Foundation reports approximately 10 million people in the United States have osteoporosis, and 44 million have low bone density, meaning they are at risk of developing the condition. One in two females and up to one in four males will be affected by a broken bone in their lifetime due to osteoporosis. Medication, calcium, and vitamin D and K can help strengthen bones.

In addition, if you are diagnosed with osteoporosis or low bone mass, an important lifestyle habit is to introduce weight-bearing exercises into your daily routine. The Harvard Medical School publication explains even if you have already had a fracture you should be staying active.* They explain the risk of another fracture is very high, so you want to do everything you can to lessen the chances of that happening by increasing your bone density.

Weight-bearing exercises can reduce the risk of a fall as well as reduce the risk of fracturing a bone if you do fall. The publication cites an analysis reported on by the British Medical Association’s BMJ, which found that programs of balance, strength, and resistance training reduced the odds of falls resulting in fractures by more than 60%.

Harvard Medical School says the four components of an exercise program for osteoporosis should include:
  • Weight-bearing exercises that force your body to work against gravity. These include walking, climbing stairs, playing tennis, and dancing. (Higher-impact activities strengthen bone more than lower-impact exercises, but only do what your fitness level allows).
  • Muscle-strengthening exercises using weights or your body's own resistance to work against gravity. This includes lifting free weights, using a weight machine, working with resistance bands, and lifting your own body weight. Do it at least twice a week.
  • Balance exercises can improve your ability to hold yourself upright and help prevent falls. Examples of these types of balance exercises are tai chi and yoga. Again try to do these at least twice a week.
  • Flexibility exercises are useful to ensure muscles stay limber, and joints mobile. Stretching and yoga are good exercises. Experts recommend stretching after every workout for five to 10 minutes.
A physical therapist or certified fitness trainer can help ensure you are doing your weight-bearing exercises safely. Experts say start slowly and build from there, and remember to be gentle in regards to your condition.

Please consult with your doctor before beginning any new exercise

At MorningStar of Hillsboro, our amenities include a pool, resident garden beds, fitness center, art studio, indoor and outdoor dining venues, and beautiful nature areas nearby to promote a healthy, engaged lifestyle for active 55+ seniors. Wellness programs and activities include exercise classes to help keep you moving. Please contact us or visit our website for more information about one of the finest retirement communities in Hillsboro, OR.

MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003. We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about one of the finest retirement communities Hillsboro, OR offers.

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