A deeper delve into bone health

By Susie Black - get free updates of new articles here

Do we have to start every newsletter with an alarming statistic?

Probably not but it's hard to find a good one for osteoporosis. In the UK in 2021, 21.9% of women and 6.7% of men aged 50 years or more were estimated to have osteoporosis. Source

Why does it matter?

Because we don't usually check our bone density until after the first fracture.
Because the damage is mostly done either in our formative years or as a result of menopause so by the time you're diagnosed, it's too late for preventative action
Because it's easy to incorporate methods which reduce fracture susceptibility into daily life.

This article is split into two segments:

1. How to prevent osteoporosis

2. How to exercise with osteoporosis

Hopefully this brief overview will minimise the fear associated with this condition so we can continue to enjoy our exercise and activities.

Preventing osteoporosis is a vital aspect of maintaining long-term bone health. With a proactive approach, individuals can significantly reduce their risk of developing this condition, which weakens bones and increases the likelihood of fractures. Incorporating key lifestyle habits and making informed choices can make a substantial difference.

Firstly, adopting a balanced diet rich in calcium and vitamin D is essential. These nutrients are fundamental for bone strength and density. Incorporating dairy products, leafy greens, fortified foods, and supplements, if necessary, can ensure adequate intake. Additionally, regular exercise, particularly weight-bearing and strength-training activities, helps build and maintain bone density.

Avoiding harmful habits such as smoking and excessive alcohol consumption is crucial, as they can weaken bones and increase the risk of fractures. Maintaining a healthy body weight also plays a role, as being underweight can contribute to bone loss.

Regular bone density screenings, especially for individuals at higher risk due to age, family history, or certain medical conditions, can aid in early detection and intervention if needed.

By prioritizing these preventive measures, individuals can safeguard their bone health and reduce the likelihood of osteoporosis-related complications, enabling them to lead active, fulfilling lives for years to come.

Okay, so what if you have have a family history of poor bone health or it's too late to prevent the condition?

A Guide to Exercising with Osteoporosis

Exercise is vital for everyone, especially those with osteoporosis. While it may seem daunting, with the right approach, you can effectively strengthen bones and improve overall health. Here’s how to exercise safely and effectively with osteoporosis.

Firstly, consult your healthcare provider before starting any exercise regimen. They can provide tailored advice based on your condition and health status.

Focus on weight-bearing and resistance exercises. Weight-bearing exercises like walking, cycling or dancing help build bone density. Resistance exercises, such as using resistance bands or lifting weights, target muscles around bones, enhancing strength and stability.

Prioritize proper form and technique to minimize the risk of injury. Start slowly and gradually increase intensity and duration over time. Listen to your body and modify exercises as needed to avoid discomfort or strain.

Incorporate balance and flexibility exercises to improve stability and reduce the risk of falls. Activities like tai chi or Pilates can enhance balance and flexibility while being gentle on the bones.

Lastly, remember to stay hydrated and maintain a balanced diet rich in calcium and vitamin D to support bone health.

Make use of the internet as a source of great quality information. The Royal Osteoporosis Society is at the the forefront of research into exercising with this condition. They use the over-arching advice of exercising to become Strong, Steady and Straight.I have put together a workshop for you if you'd like to be gently guided through ways to better bone health. CLICK HERE to read more.

With dedication and caution, exercising with osteoporosis can be safe and beneficial. Remember, consistency is key, and every step towards a healthier, stronger you is a step in the right direction.