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Building up bone strength
Osteoporosis prevention starts with exercise, diet
Osteoporosis is a bone condition that affects nearly 8 million women. And it's never too early to start it's prevention or reduce it's affect.
Without adequate calcium and vitamin D, bone tissue can start to deteriorate and become brittle causing spinal problems or broken bones.
“Whether you're a young woman concerned about osteoporosis in later life or you've already been diagnosed with the condition, there are steps you can take to help keep bones healthy,” states Dr. Glenn Tan, OB/GYN with Beloit Memorial Hospital and Beloit Clinic.
First, women are urged to take the recommended daily intake of calcium for thier age group (1,000 mg for women ages 19 to 50; 1,200 mg for those age 50 and older), plus the Vitamin D to help absorb it.
“Another step is building strong bones through exercise,” he adds. “Unfortunately, many women with osteoporosis avoid exercise because they feel it will contribute to broken bones. In reality, it's just the opposite.” Staying physically fit not only helps develop muscle strength and prevents bones from weakening, it can improve your posture and release stress and anxiety.
Most women with osteoporosis can benefit from three types of exercises: strength training, aerobics and flexibility.
Strength training involves lifting weights or using resistance bands to improve strength in the muscles surrounding the arms and spine. Strong muscles can help increase bone density and prevent fractures.
Aerobic activities are a fun way to keep fit. Examples include walking, dancing and hiking. With these exercises, your feet, legs and hips are made to carry your weight. Weight-bearing activities can help preserve bone tissue.
Flexibility exercises help build long, lean muscle. Stretching on a regular basis or participating in activities such as yoga or tai chi can help prevent falls by improving balance. Other benefits may include increased energy and fitness.
When exercising with osteoporosis, safety is key. Scheduling a fitness consultation with your physician can help you find exercises that are both safe and enjoyable. For more information, please call your primary care doctor, OB/GYN, or work with a fitness expert who can personalize an exercise program for you. Beloit Clinic and NorthPointe Health and Wellness Campus in Roscoe have bone density testing available with a physician referral. If you have bone density concerns or a family history, please consult with your doctor.
Osteoporosis is a bone condition that affects nearly 8 million women. And it's never too early to start it's prevention or reduce it's affect.
Without adequate calcium and vitamin D, bone tissue can start to deteriorate and become brittle causing spinal problems or broken bones.
“Whether you're a young woman concerned about osteoporosis in later life or you've already been diagnosed with the condition, there are steps you can take to help keep bones healthy,” states Dr. Glenn Tan, OB/GYN with Beloit Memorial Hospital and Beloit Clinic.
First, women are urged to take the recommended daily intake of calcium for thier age group (1,000 mg for women ages 19 to 50; 1,200 mg for those age 50 and older), plus the Vitamin D to help absorb it.
“Another step is building strong bones through exercise,” he adds. “Unfortunately, many women with osteoporosis avoid exercise because they feel it will contribute to broken bones. In reality, it's just the opposite.” Staying physically fit not only helps develop muscle strength and prevents bones from weakening, it can improve your posture and release stress and anxiety.
Most women with osteoporosis can benefit from three types of exercises: strength training, aerobics and flexibility.
Strength training involves lifting weights or using resistance bands to improve strength in the muscles surrounding the arms and spine. Strong muscles can help increase bone density and prevent fractures.
Aerobic activities are a fun way to keep fit. Examples include walking, dancing and hiking. With these exercises, your feet, legs and hips are made to carry your weight. Weight-bearing activities can help preserve bone tissue.
Flexibility exercises help build long, lean muscle. Stretching on a regular basis or participating in activities such as yoga or tai chi can help prevent falls by improving balance. Other benefits may include increased energy and fitness.
When exercising with osteoporosis, safety is key. Scheduling a fitness consultation with your physician can help you find exercises that are both safe and enjoyable. For more information, please call your primary care doctor, OB/GYN, or work with a fitness expert who can personalize an exercise program for you. Beloit Clinic and NorthPointe Health and Wellness Campus in Roscoe have bone density testing available with a physician referral. If you have bone density concerns or a family history, please consult with your doctor.
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