We’re all urged to do financial plans, life plans, and estate plans. How about a healthy bone plan?
Who wants to finally reach retirement and be looking forward to enjoying yourself, only to dread a fall and the fractured bones that go with osteoporosis?
The good news is that osteoporosis, a loss of bone density that makes bones highly susceptible to fractures, can be minimized through exercise.
Who is at risk?
If you’re a woman over the age of 50, you’re four times more likely than a man to develop osteoporosis! Additionally, men and women over 50 who have thin bone frames–or who lose weight during their 50s and 60s–are more vulnerable to osteoporosis, according to WebMD .
Exercise Programs: the Key to Prevention
Amber Hill Physical Therapy’s experienced professionals can design an exercise program that strengthens and improves the health of your bones, improves your posture and enhances your core stability and balance. If you’re in a high-risk category for osteoporosis, set up an appointment at Amber Hill. We can create an exercise program that will fit your lifestyle and can be done in the convenience of your own home.
Incorporate Your Own Healthy Lifestyle Program
If you feel you’re not at high risk but simply want to follow exercise tips that help bone strength, incorporate activity into your day-to-day life.
Something as simple as walking, classified as a weight-bearing exercise, builds and maintains healthy bones. Exercises that nurture muscle strength can stimulate bone growth and be part of your osteoporosis prevention program.
Other weight-bearing exercises, such as jogging, dancing, hiking and stair climbing, use the weight of the body to counter gravity. Set a goal of 45 minutes or more per session, three to five times a week.
Resistance exercises are recommended for anyone over age 14, and include working out with free weights, exercise machines and resistance bands. These exercises should be done several times a week, but space them out with days in between.
If you have osteoporosis, if you are at high risk for a fall or fracture, or have a medical condition, first consult your physician or an Amber Hill physical therapist before beginning an exercise program, or call Amber Hill’s main office at 301-663-1157.
