Staying as fit and healthy as possible ensures the most active lifestyle. It also directly impacts a person’s quality of life. One way to ensure that is to consistently prevent osteoporosis, one of the most common debilitating conditions for older adults.
Recognize the Reasons for Preventing Osteoporosis
A condition that robs the body’s bones of necessary calcium, osteoporosis is a complex disease. Over time, the body pulls calcium it does not have in reserves elsewhere from the bones, which creates weak and even frail bones. A simple fall can lead to a life-threatening condition and often leads to numerous risks to mobility, chronic pain development, and loss of quality of life. However, the sooner you start working at preventing this condition from developing, or you work to slow down its progression, the better.
Simple Strategies for Preventing Osteoporosis
There’s a good deal of strategies you can take to minimize the risk of osteoporosis. Some of those include:
- Ensure you are getting enough calcium in your diet, which can come from a well-balanced diet. Aim for 1200 mg of calcium, or more, per day.
- Get enough Vitamin D into your diet. Aim for 600 IU of vitamin D per day for those under 70 and 800 IU if you are over 71.
- Don’t smoke. Limit the amount of alcohol you consume on a routine basis as well.
- Stay as active as possible. That means heading out for walks or engaging in activities around the home as much as you can.
- Stay at a healthy weight. Work to maintain a healthy weight, as noted by your doctor.
Choose Exercises for Osteoporosis You Can Do Safely
Another strategy is getting exercise in. By moving your muscles, joints, tendons, and ligaments, you’re keeping those physical attributes healthy. That helps minimize the risk of falls on its own.
When it comes to exercises for osteoporosis, be sure to start with a conversation with your doctor. Some people may be at risk for some types of exercise. If approved, focus on weight-bearing activities. Good options include running, dancing, walking, hiking, and aerobics. Try a sport you like, too, like tennis.
Resistance exercises are also important, including using an elastic band to build muscle tone and bone. These exercises are also helpful in creating good balance, which can help minimize the risk of falls down the road. If you do fall, it may lessen the risks involved.