In preparation for National Osteoporosis Awareness and Prevention Month
in May, I wanted to highlight the importance of maintaining your bone health.
As you can imagine,
your bones are critical – they provide structure for your body, protect your
vital organs, and store calcium.
Have you ever thought
about the health of your bones? You
should. Your actions today may reduce
the risk of osteoporosis later in life.
Did you know that your bones are continuously changing — new bone is made
and old bone is broken down? When you're
young, your body makes new bone faster than it breaks down old bone, and your
bone mass increases. Research has shown that bone strength peaks
between the ages of 20 and 30. This means that, after the age of 30, both men
and women begin to lose bone mass unless they take action to prevent it. Unfortunately, by the time we begin to think
about our bones, we may have already suffered serious damage.
What can I do now
to keep my bones healthy?
According to the
Mayo Clinic, everyone can take a few simple steps to prevent or slow bone loss. The Mayo Clinic recommends: - Include plenty of calcium in your
diet. For adults
ages 19 - 50 and men ages 51 - 70, the recommended dietary allowance (RDA)
is 1,000 milligrams (mg) of calcium a day. The recommendation increases to
1,200 mg a day for women after age 50 and for men after age 70. Good
sources of calcium include dairy products, almonds, broccoli, kale, salmon
with bones, sardines and soy products, such as tofu. If you find it
difficult to get enough calcium from your diet, ask your doctor about
supplements.
- Pay attention to your Vitamin D
intake. Your body
needs vitamin D to absorb calcium. For adults ages 19 - 70, the RDA of
vitamin D is 600 international units (IUs) a day. The recommendation
increases to 800 IUs a day for adults age 71 and older. Good sources of Vitamin
D include oily fish, such as tuna and sardines, egg yolks and fortified
milk. Sunlight also contributes to the body's production of vitamin D. If
you're worried about getting enough Vitamin D, ask your doctor about
supplements.
- Include physical activity in your
daily routine.
Weight-bearing exercises, such as walking, jogging, tennis and climbing
stairs, can help you build strong bones and slow bone loss.
Fitness for Health is proud to debut a revolutionary,
12-week Bone and Joint Health program for adults and seniors that capitalizes
on weight-bearing, fitness activities.
This new program helps to improve posture and increase bone density,
strength and balance while counteracting the effects of osteoporosis,
osteopenia and aging.
The Bone and Joint Health program elicits results faster and
more effectively than traditional exercise or pharmaceuticals through two
state-of-the-art fitness technologies:- bioDensityTM - Weight-bearing exercises are the key to stimulating bone
growth, and the greater the weight applied, the better the results. The
osteogenic loading that patients receive is multiples of bodyweight, and
beyond what is typically seen in exercise.
Research has shown, bone density gains that averaged 7% in the hip
and 7.7% in the spine over one year using bioDensity (Jaquish, 2013).
These results are multiples of what the current interventions can do for
bone density.
- Power
PlateTM- Power
Plate is a whole body vibration platform that allows for reflexive
engagement of the neuromuscular system at rapid and repeatable
oscillation. This intervention has been clinically shown to increase
balance and stability in both healthy and aging-frail populations.
After each session, you’ll also receive a Performance Report
detailing and analyzing your overall progress and offering tips to enhance your
program.
Call us at 301-231-7138 to learn more about improving your
bone strength.
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