What is osteoporosis?
Living tissue is constantly breaking down and replacing bone. Osteoporosis occurs when the creation of new bone lags behind the loss of old bone. It affects men and women of all races, with postmenopausal white and Asian women at greatest risk.
But what is the impact?
Osteoporosis weakens bones, commonly in the hip, wrist or spine, meaning that if you fall, you are more likely to break something.
How to keep bones strong?
Exercise is vital! It strengthens bones as it does muscles, slowing bone loss, preserving muscle mass and reducing the risk of falls.
Recommended exercise for osteoporosis:
Weight-bearing: Perform activities on your feet, where the bones support your weight.
Strength training: Use free weights, resistance bands, or body weight, working your entire body weekly with rest days.
Balance: Exercises like heel raises and knee raises keep muscles working together for stability and preventing falls.
All these activities are included in the Strength and Balance Classes run in Chichester.
What else can help build strong bones?
Healthy diet: Eat a well-balanced diet, including lean proteins, fruits and vegetables, and whole grains to help maintain a healthy weight. Calcium and vitamin D are very important in preventing bone loss. They work together and vitamin D helps the absorption of calcium in the intestines.
Healthy lifestyle: quit smoking, moderate alcohol consumption and move more.
Why is this relevant to falls prevention?
Because if you fall, having strong bones will prevent you from breaking something!
Prioritizing bone health through exercise, a balanced diet, and healthy lifestyles is key to preventing osteoporosis. By integrating these simple habits into our lives, we empower ourselves to stay strong, resilient, and fracture-free.
If you’re ready to start building strong bones through exercise and living in Chichester contact me and find out how I can help you.
The charge Strengthening bone health: a roadmap to strong bones appeared first on Fitness for life.
helen
Having worked in IT in London for 15 years, I was made redundant in 2009. I had trained as a gym instructor whilst working and decided I would rather spend the rest of my career doing something I loved than looking for another job in IT. I furthered my qualifications with a Certificate in Advanced Personal Training from the prestigious Premier Training. Many personal trainers are generalists covering all areas of fitness, but I made the decision to specialize in people over 50 and therefore achieved a CYQ Award in Functional Training for Independent Seniors Level 3. My focus is on general health rather than physical fitness. I believe that making small changes can have a long-term positive effect on health and well-being.
