Most people think that only adults over 50 have to worry about bone health and osteoporosis but the truth is we need to think about our bone health starting at a very young age. For most of us, we will reach our peak bone mass by the time we are 30.⠀
As we age, we do lose bone mass however people who work to develop higher peak bone mass when they are young have a better chance of protecting themselves against osteoporosis and fractures later in life. ⠀
Although there are some factors that are out of our control when it comes to our bone health such as genetics, hormones and aging, there are many things we can do to help ensure our bones are in good condition as we age.⠀
In addition to eating adequate amounts of fresh fruits and veggies and protein each day, exercise is also important at every age for healthy bones. Exercise increases muscle strength, coordination and balance. Bone is living tissue and it responds well to exercise particularly weight-bearing and resistance exercises. Examples of weight bearing exercises include power walking, jogging, climbing stairs, playing tennis etc. Examples of resistance exercises include lifting weights, using elastic resistance bands or using your own body weight (ie. push-ups).⠀
The National Osteoporosis Foundation recommends about 30 minutes of weight-bearing exercises on most days of the week and strength training at least 2 times per week. It is important to consult a health professional before you start an exercise program to ensure it is appropriate for your health and osteoporosis risk factors.
If you have an osteoporosis related fracture or even just want to be proactive to help prevent damage to your bones you can book an appointment with one of our physiotherapists at A Body In Motion Rehabilitation. Your physiotherapist will create a treatment plan with appropriate bone strengthening exercises. They will also help you improve your posture and balance which will help take stress off your spine and also prevent falling.⠀
Bone health is something we all need to think about at every stage of life. If you have questions or concerns about your bone health, reach out!