We all know or have heard of a friend or family member who recently was diagnosed as having osteoporosis or osteopenia. What are these conditions and how can a structured fitness program help you mitigate it's progression.
What is osteoporosis? It is a progressive disease that causes thinning of the bone structure and eventually the bone stops regenerating. This can lead to mobility issues and bone fractures. Osteopenia is a precursor to osteoporosis and is the first stage which is thinning bone.
This is a disease that affects people 50 yo and over. 1 in 2 women and 1 in 5 men will experience osteoporotic fractures in their lifetime. The number one reason older people get hospitalized is for slip and falls which results in breaking their hip.
This is totally preventable. Those of us who are younger have an advantage as we can practise proper diet and fitness changes early so by the time we get older we are less likely to suffer from this malady. But, if your joining the party later. There are still some things you can do to minimize Osteoporosis or osteopenia and it's effects.
Regardless of age always focus on a good diet:
- Increase protein consumption: Fatty fish which is rich in omega 3 fatty acids, egg yolks, Greek yogurt, a variety of nuts
- Increase cruciferous vegetables in your diet: broccoli, kale, cauliflower
- Take supplements: Vitamin D, calcium carbonate, calcium citrate, orange juice
Activity
Walking helps build strong bones. So try to walk 3 - 5 times a week. Weight bearing activities such as strength training are essential. So, if your not sure get a professional fitness trainer to help design a program that is user friendly and can help you address strength in the lower legs, back and upper body. People who fall have poor upper body strength therefore they are not able to support their bodyweight when they lose their balance.
Summary
The main theme is that this condition is not permanent. With attention to detail and having some structure you can stave off of and reduce your risk for developing this condition. One of the best things to do is workout with weights. Having a fitness professional on your health team can make a world of difference in helping you build Strong muscle, tendon and bones. The more conditioned your muscles are the greater the tensile strength of the tendons which helps to increase the bone around where the tendon inserts.
If you have been diagnosed with Osteoporosis or Osteopenia then follow the recommendations of your health care provider but also make better food choices and seek out the help of a fitness professional to help you reach your Next Level of Fitness.
Next Level Fitness is a small private fitness facility in Oakland, CA. It is located in the Grand Lake area of Oakland. Next Level Fitness provides chiropractic, personal training and small group training services to these areas of Oakland 94610, 94611, 94602. We cater to "Every-Body" but specialize in fitness services for adults 35 (+).
Please join our fitness family!
