WHAT IS OSTEOPOROSIS AND HOW CAN YOU PREVENT IT?
Osteoporosis is a condition that results from bone loss and makes the bones become weaker and thinner. If you have osteoporosis, the bones of the hip, spine, and wrist are most commonly affected and are likely to break or fracture.
Risks of developing osteoporosis:
- Low calcium intake
- Smoking
- Low physical activity
- Poor nutrition
- Low body weight, less than 125lbs
- Consuming too much caffeine, alcohol, and carbonated beverages
Reduce risk of developing osteoporosis:
- Consume adequate amounts of vitamin D and calcium
- Increase level of physical activity to include weight-bearing activities; walking, hiking, dancing, and weight training
- Live a healthy lifestyle and reduce intake of alcohol and caffeine
- Hire a professional to help you increase your bone density with resistance training
Recommended intake of calcium:
Age | 4-8 | 800mg | ||||
| 9-18 | 1300mg | ||||
| 19-50 | 1000mg | ||||
| Over 50 | 1200mg | ||||
| Pregnant or lactating women 18+ | 1000mg | ||||
www.osteoporosiscanada.ca 2011
Physical activity is extremely important for improving bone health and managing osteoporosis. Our professionally trained Therapeutic Recreation team has a combination of motivational, coaching and personal training skills as well as in depth knowledge of physiology and medial training to meet your needs wherever you are at. Your needs and personal challenges are most important as we design and implement programs that are custom suited to you and your lifestyle.
Jennifer Gilchrist, RT
Lifetime Leisure Ltd.
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