Skip to main content

Exercise For Your Bone Health


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 regard to your condition.
Please consult with your doctor before beginning any new exercise

Looking for exceptional independent or assisted living? MorningStar of Pasadena has a broad range of luxury amenities and services to promote a healthy lifestyle. Onsite amenities include a fitness center, exercise classes and courtyard with a strolling path making it easy for residents to keep moving. Visit our website to see what sets our community apart from other senior living Pasadena, CA offers and why MorningStar is a great place to call home.

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 the finest senior living Pasadena, CA has to offer.


Source: health.harvard.edu/pain/effective-exercises-for-osteoporosis
Labels:

Comments

Post a Comment

Popular posts from this blog

The Advantages That Come With Aging

An article from National Geographic explores the concept that there are ways our health can improve as we grow older, if we are open to it. Michelle Feng, chief clinical officer at Executive Mental Health and a licensed psychologist specializing in geriatric psychology and medicine, explains it this way: “Everyone talks about aging as this decline, but aging is just living. It literally means you are alive.” The key may lie in how we think. Studies find that holding positive views on old age is related to better cognitive health. It may also result in fewer mental health issues such as depression and anxiety. Some studies even show those who think positively about the aging process live longer. One of the ways our health may improve with age is our ability to handle stress. Experts believe the experience we gain from going through various challenges throughout our lives prepares us with tried-and-true strategies on how to better manage today’s stressful situations. Moreover, a study i...
Post a Comment
Read more

Knee Pain in Seniors

As we age, our knees take a beating. We use them to walk, stand and climb stairs, and they are used when we get up from a sitting or lying position. When our knees hurt, everyday tasks are harder to do. Chronic knee pain is often a form of arthritis that occurs when the cushioning cartilage protecting the knee joints starts to wear down. As more cartilage wears away, the space between the bones narrows resulting in bone rubbing against bone. Knee arthritis is a deteriorating condition, and in addition to pain, can cause deformities such as knock knees or bowlegs. Experts explain there are three forms of arthritis that affect the knee. The first is a degenerative joint disease called osteoarthritis; another is the autoimmune disease known as rheumatoid arthritis; and finally post-traumatic knee arthritis that happens with a history of injury or trauma. Factors increasing your risk for knee arthritis include the wear and tear that comes from age, being overweight, heredity, gender, and h...
Post a Comment
Read more

Independent and Assisted Living in Pasadena

Since our company was founded in 2003, we have believed it is a privilege to “cast a new light” on senior living guided by the following precepts: to honor God in our business practices and relationships; value all seniors as gifted and contributing individuals; and invest generously in our team’s ability to serve well. In addition, we firmly believe the human capacity to grow, to learn and to contribute is ageless. If you are looking for exceptional senior living, Pasadena. CA’s MorningStar community may be the place for you. MorningStar of Pasadena is designed to provide seniors with stress-free living, as we handle the maintenance, landscaping, and housekeeping. This leaves you free to pursue your interests, explore new hobbies, travel and meet new friends. Our luxury community provides all the services, resort-style amenities, and programs to ensure residents a lifestyle of comfort, wellness and security. Starting with a 5-Star dining service that includes meals prepared largely...
Post a Comment
Read more