Have you heard of the disease that weakens bones, making them fragile and more likely to fracture? It's Osteoporosis!

Often called a “silent” disease because it's not common to experience any symptoms until you break a bone. Bone density and mass decreases, and the bone structure can also change. Bones become porous (like a sponge) and break from the most minor bumps and falls.

Sounds terrible right? But what if I told you that you can prevent this from happening!

Risk factors for developing osteoporosis:

• Risk increases with age
• Women are more likely to develop this (especially after menopause)
• Risk increases if you have a family history of osteoporosis
• A lifestyle including a poor diet (especially low in calcium), lack of exercise, smoking, and excessive alcohol

Being strong and healthy applies to everything in the body, all the way done to the bones. Bone health is essential, especially as we age. We are not getting any younger!

Think about it…. Bones are what provide the structural support to the body, protecting vital organs, enables mobility, provides mineral storage, and blood cell production. Bones are responsible for a lot. You can’t have good internal health without a strong framework!

How can we prevent this? 

1. Lifestyle Modifications: including weight bearing exercises, maintaining a healthy weight, no smoking, and limiting alcohol.
2. Dietary Habits: consuming enough calcium (1000-1200mg) daily, getting enough vitamin D (helps absorb calcium), and eating a balanced diet.

Exercise plays a significant role in preventing Osteoporosis by:

• Increasing bone density
• Improves bone strength
• Reduces risk of falls
• Promotes calcium absorption

Recommended exercises include:

1. Weight bearing: walking, running, dancing, stair climbing, and jumping rope
2. Resistance training: lifting weights, resistance bands, and bodyweight exercises
3. Balance and stability: like tai chi and yoga (balancing on one leg helps too!)
4. Flexibility: performing stretches to keep joints mobile

Once osteoporosis has developed the damage cannot be fully reversed, only further bone loss can be prevented. Remember it is a silent disease, you won’t have symptoms until its too late. Ending up with pain, fractures, loss in height, hunched posture, and reduced mobility

Don’t assume you have ample time, bone loss begins after age 30!

Act now to support your bone health!
Protect yourself from Osteoporosis!
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TRAIN.RECOVER.REPEAT!