What is osteoporosis?
Living tissue is constantly broken down and replaces bone. Osteoporosis occurs when the production of new bone lags behind the loss of old bone. It affects men and women of all races, with a higher risk for postmenopausal white and Asian women.
But what is the impact?
Osteoporosis weakens the bones, usually in the hip, wrist or spine, meaning if you fall you are more likely to break something.
How do you maintain strong bones?
Exercise is essential! It strengthens bones just like muscles, slowing bone loss, preserving muscle mass and reducing the risk of falls.
Recommended exercise for osteoporosis:
Bearing weight – Participate in activities on your feet, where the bones support your weight.
Strength training – Use free weights, resistance bands or body weight, working the full body every week with rest days.
Balance – Exercises such as heel raises and knee raises work the muscles together for stability and prevent falls.
All these activities are included in the Strength and balance lessons performed in Chichester.
What else helps build strong bones?
Healthy diet – Eating a well-balanced diet, including lean proteins, fruits and vegetables, and whole grains to help maintain a healthy weight. Calcium and vitamin D are very important to prevent bone loss. They work together, with vitamin D helping with the absorption of calcium from the intestines.
Healthy lifestyle – Stop smoking, moderate alcohol consumption and exercise more.
Why is this relevant for fall prevention?
Because if you fall, having strong bones will prevent you from breaking anything!
Prioritizing bone health through exercise, a balanced diet and healthy lifestyle choices is key to preventing osteoporosis. By integrating these simple habits into our lives, we enable ourselves to stay strong, resilient, and breakage-free.
If you’re ready to build strong bones through exercise and live in Chichester contact me and find out how I can help.
The mail Improving bone health: a roadmap to strong bones appeared first on Whole life fitness.
