HEALTH TIP #36: 

Preventing Osteoporosis

Physical activity: essential to bone health!

Osteoporosis is a skeletal disease that is characterized by low bone mineral density and a deterioration of bone tissue that increases susceptibility to fracture.

There are several risk factors to osteoporosis. For example:

•     Normal aging affects the bone mineral density with a 1% decrease per year.
•     Women tend to be more at risk due to the hormonal changes of menopause

An excellent way to reduce and prevent the risk of osteoporotic fractures is being more physically active. Weight-bearing activities enhance the peak bone mass and slows the rate of bone loss associated with aging. Additionally, you can reduce the risk of falling through physical activity that promotes muscle strength and balance.

One exercise that can be done each day, that only takes 10 seconds, can be used to

help prevent osteoporosis and maintain bone mineral density is the two-foot jumping: 

•       10 controlled two-foot jumps, ~ 5 in. from the floor.

Finally, since fractures of the hip and spine result in disability and decreased

independence/quality of life, here are some additional tips on how to prevent the loss of your

bone mineral density:

•  Avoid bed rest or prolonged time of inactivity (too much time in front of TV or computer)
•   Include activity that improve balance and posture (core and balance exercises)
•   Perform weight-bearing aerobic activities (walking, tennis, stair climbing, etc)
•   Activities that involve jumping (basketball, volleyball, etc)     

•         Resistance training (Strength & conditioning))

Reference:

ACSM’S Resources for Clinical Exercise Physiology, Second Edition.

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