Too fit to fall or fracture?
Posted Le 19 septembre 2016
See below for an article I wrote recently for a local "seniors corner" magazine. Feel free to use any and all of it in your region:Too fit to fracture! Reducing the risk of broken bones and osteoporosis with exercise!
Did you know: People who exercise regularly have lower rates of depression, heart disease, dementia, cancer, diabetes and many other chronic diseases? Exercise improves your fitness, strength, energy levels, stamina and mental health! Regular exercise is really important as you age and the risk of osteoporosis and falls increases.
Key reasons exercise is important for osteoporosis:
1. Build muscle strength
2. Prevent falls through balance exercises
3. Protect the spine
4. Slow the rate of bone loss
In order to get the most benefit, what type of exercise do you need? The answer is a combination of strength, aerobic, posture and balance training.
Strength training refers to using weights, exercise bands or even your own body weight to improve your strength. Strength training can work to increase the density of your bones! Strength training should be done at least 2 days each week.
Aerobic activity can be as simple as going for a brisk walk, jogging, step aerobics, dancing, and sports such as baseball, basketball and tennis are all examples of aerobic exercise that also incorporate weight-bearing. Swimming and biking are great aerobic exercises, but are not weight-bearing. Make sure you wear good shoes with traction and be aware of tripping and slipping hazards!
Train your posture to avoid developing a curvature in your spine, especially if you have osteoporosis! Remember to keep you weight balanced evenly on both feet, gently draw your belly in, tuck your chin and draw your breastbone up slightly. When sitting, sit erect with support for your lower back using a small pillow.
Balance exercises include any activity that challenges your balance like standing on one foot or doing lunges. When challenging your balance the risk of falls is higher, so make sure you have a table, wall or chair to hold onto or have someone nearby ready to help! Over time, you can gradually lighten your grip on the support and reduce your contact over time as your balance improves. It is recommended that we build up to two hours of balance training each week. This can be as fun as going out dancing or as practical as standing on one foot at the kitchen sink! Yoga is another great way to challenge your balance, look for a beginner class in your area. Whatever you decide works for you, make a plan and stick to it!
Under the leadership of the Grey Bruce Falls Prevention and Intervention Program, two half day Fall Prevention workshops will be held at the Grey Bruce Health Unit November 2, 2016. The morning will welcome older adults and the afternoon will be for health care providers. Speakers include a pharmacist, physiotherapist, occupational therapist and will cover topics on preventing injuries from falls; medications, alcohol and falls, managing osteoporosis through exercise. To register for the Fall Prevention Workshops, or to obtain resources about preventing falls, please contact Emily Powell, Grey Bruce Health Unit at 519-376-9420 ext.1359. For resources on osteoporosis go to www.osteoporosis.ca