As women, we are at a higher risk than men for developing the age-related bone density disorder, Osteoporosis. Osteoporosis causes our bones to become thinner and more porous. This makes us less able to support our own body weight. Osteoporosis can affect our quality of life as well as limit our ability to be independent. Bone density loss happens rapidly after menopause, and by the age of 50, about half of all women and men will break a bone because of Osteoporosis.

Don’t worry, there are a few things you can do to help reduce your risk of developing Osteoporosis. A diet full of calcium and vitamin D is helpful, as well as participating in physical activity. Studies show weight bearing exercises not only prevent bone density loss but also encourage bone growth. Shoulder, wrist, and hip joints as well as your spine are common sites where bone density loss occurs. These are great areas to strengthen through exercise.

If you have Osteoporosis, consult a physician before beginning an exercise program. If you are hoping to reduce your risk, be sure to start slow and work with someone who can show you the proper way to work out.

An ideal work out would include aerobic weight bearing exercises, resistance training, and flexibility exercises. It is important to note that these exercises should be done to improve muscle strength, therefore conserving bone mass, and should not generate joint pain. Exercises should be performed at low to moderate intensities.

If you have any questions or want to start reducing your risk of Osteoporosis, call and make an appointment with one of our fitness specialists today!