👏🏼Osteoporosis and Exercise 👏🏼
Here’s some shocking statistics:
In the US there are roughly 10 million people with osteoporosis, 80% of them are women and 1 in 2 women over the age of 50 will break a bone 🦴 because of osteoporosis 😱
This can then trigger a spiral of physical decline where one issue leads to another and so on. Research has shown the prevalence of falls actually starts much younger than you might imagine and for women increases from the age of 40 onwards.
Estrogen helps protect bone strength. The reduction in oestrogen in the years following menopause causes a rapid bone loss, which can lead to osteoporosis.
Often the first time a woman realizes she has a problem with bone health is when she has a fall / fractures a bone.
There are many ways to keep our bones healthy including strength training, eating calcium rich foods, ensuring adequate Vitamin D intake, maintaining a healthy body weight, limiting alcohol intake and stopping smoking. HRT (hormone replacement therapy) is also an important consideration in addressing estrogen deficiency.
Let’s talk exercise:
🏋🏻♀️Strength training can be used as a way to prevent the onset of osteoporosis, but you may not realize it is just as beneficial as a treatment strategy for those already diagnosed with osteoporosis due to the fact that strength training loads our bones and joints and this improves your bone density!
I put together a few of my favorites exercises for anyone with osteoporosis or osteopenia: These can all be found in my Aging Stronger Fix which is made for the aging adult! Link at bottom!
1️⃣Goblet Squats
2️⃣Row + Tricep KickBack
3️⃣Curl + Press
4️⃣Deadlift
5️⃣Farmers Carry
Reps and sets aren’t super important at first, but I start out with 2 sets of 8-12 reps of most things or 30-45 seconds for the walking exercises, and progress from there in terms of weight used!
❤️Find this information helpful? Tag a friend who needs to see this for themselves!❤️
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