Did you know?
After the age of 50
1 in 2 women and 1 in 5 men in NZ will suffer a fracture?
These alarming statistics are due to the nature of osteoporotic bones that quite literally become brittle and fracture very easily sometimes following a seemingly minor incident such a sneeze or awkward lift.
Why is this a ‘silent’ disease?
Because most older adults don’t know their bones have become osteoporotic.
They find out when they suffer a fragility fracture.
This is tragic because there are interventions that can help stop bone loss and reduce the risk of suffering a fracture.
What do you need to do?
Assess your risk.
This can be done very simply via an online risk assessment test by clicking on this link.
If your risk is high please visit your GP.
Follow good bone health advice.
- Eat plenty of calcium-rich foods, ensuring you produce sufficient Vitamin D
- Get out in the sunshine
- Exercise to keep bones strong.
What kind of exercise is best?
The exercise you do needs to be weight bearing to benefit bone health.
Brisk walking, dancing and other sports where you are supporting all your weight against gravity.
Resistance exercise is important too. You can utilize any kind of weight or load – including body weight – to strengthen muscles and to load the bones.
(The best example of non-weight bearing exercise or activity is swimming; while swimming is a great exercise – it can be soothing to joints and can have a cardiovascular benefit if you work hard enough – it is not weight-bearing.)
Two things to Remember:
Gravity is your bones’ best friend
What is good for muscles is also good for bones.
For further information head over the Osteoporosis NZ at https://osteoporosis.org.nz/
It is never too early to start and never too late to begin!
Do you have any tips or stories to share?
Exercise Specialist, Kris Tynan.
Watch out for more great exercise and lifestyle tips from Kris Tynan next month.