RAC Aware – Osteoperosis

Provided by: www.nof.org and www.mayoclinic.org

What can you do to protect your bones?
Get enough calcium and vitamin D and eat a well balanced diet.
Getting enough calcium and vitamin D is essential to building strong, dense bones when you’re young and to keeping them strong and healthy as you age.
Good-for-Your-Bones Foods: Dairy, Fish, Fruits, Vegetables, Fortified.

Engage in regular exercise.
Strength Training: Free weights, resistance bands or your own body weight to strengthen all major muscle groups, especially spinal muscles important for posture. Resistance training can also help maintain bone density. If you use weight machines, take care not to twist your spine while performing exercises or adjusting the machines.
Resistance Training: Should be tailored to your ability and tolerance, especially if you have pain. A physical therapist or personal trainer with experience working with people with osteoporosis can help you develop strength-training routines. Proper form and technique are crucial to prevent injury and get the most from your workout.
Weight-bearing aerobic activities: Aerobic exercise on your feet, with your bones supporting your weight. Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss. They also provide cardiovascular benefits, which boost heart and circulatory system health.
Flexibility exercises: Moving your joints through their full range of motion helps you keep your muscles working well. Stretches are best performed after your muscles are warmed up — at the end of your exercise session, for example, or after a 10-minute warm-up. They should be done gently and slowly, without bouncing.
Stability and balance exercises: Fall prevention is especially important for people with osteoporosis. Stability and balance exercises help your muscles work together in a way that keeps you more stable and less likely to fall. Simple exercises such as standing on one leg or movement-based exercises such as tai chi can improve your stability and balance.

Avoid smoking and limit alcohol to 2-3 drinks per day.
Alcohol: Drinking heavily can lead to bone loss. Limit alcohol to no more than 2 – 3 drinks per day.
Coffee/Tea: Drinking more than three cups of coffee every day may interfere with calcium absorption and cause bone loss.