Exercise Strengthens Fight Against Osteoporosis

If you want to keep your bones healthy, then get moving, researchers advise. Why?  Because as your hair starts to gray and the skin starts to wrinkle, your bones start losing mass. Osteoporosis is a major cause of disability in older people, resulting in the density and quality of bones being reduced, which in turn leads to weakness of the skeleton and increased risk of fracture. As many as one-third of women and one in five men over 50 suffer from the condition.In an International Osteoporosis Foundation report entitled “Move it or Lose it,” experts contend that in laying down the bone foundation which serves for a lifetime, exercise is just as important as diet. Bone is living tissue that responds to exercise by becoming stronger. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you place demands on it (University of Arizona College of Public Health, 2005).

The more bone mass you build before age 25 or 30, the better protected you will be against fractures during the years of gradual bone loss. So for those who have been actively involved in an exercise regimen for some time, you’ll be well protected.

Sure, you say, that great for those already exercising for decades, but what about me? My muscles are soft like a month old pastry and my bones keep singing a painful symphony. So I don’t see myself hoisting weights like Arnold Schwarzenegger.

Don’t sweat it. It’s never too late to start exercising; even when the pace of bone loss really picks up. Exercise increases your muscle strength, improves your balance and helps you avoid falls. And crucially, later on in life it still aids in maintaining bone density.

Choosing the right form of exercise

Three types of activities are often recommended for people with osteoporosis: (1) Strength training, which includes free weights, weight machines, bodyweight training, resistance bands or water exercises. (2) Weight-bearing aerobic activities, which include walking, dancing, and low-impact aerobics. And (3) Flexibility exercises, which help increase the mobility of joints, prevent muscle injury and improve posture.

Swimming and water aerobics don’t have the impact your bones need to slow mineral loss. However, they are useful in cases of extreme osteoporosis or during rehabilitation following a fracture.

If you have osteoporosis, avoid high-impact exercises, such as jumping, running or jogging, and any which cause you bend forward and twist your waist, such as touching your toes, doing sit-ups or using a rowing machine. This may also include golf, tennis, bowling and some yoga poses, as they increase compression in the spine and lower extremities and can lead to fractures in weakened bones.

But don’t let fear of fractures keep you from having fun and being active. Exercise in a slow and controlled manner, and always consult your doctor, a professional trainer or physiotherapist before starting any exercise program for osteoporosis. You may need a bone density test and a fitness assessment first.

Finding The Real Fountain Of Youth

As we age, many of us start looking for the fountain of youth. It’s a natural reaction to wrinkly skin, droopy muscles, and a rear end that starts an independent journey towards the heels. And would you believe, all this without ever asking for your permission?

Wouldn’t it be nice to sail through your golden years without disability and disease; without loss of strength, endurance, flexibility and balance problems? Sure it would. But contrarily if we’re not careful, by retirement, we could lose one-third to one-half of our muscle tissue. This debilitating condition, called sarcopenia, also lowers our metabolic rate and accumulates excess body fat.

Endurance also suffers, reducing mobility in daily life. Consequently, flexibility and balance issues lead to increased stiffness, a decreased range of motion and more injuries from falls.

So there you have it – for those of us who like to put the blame elsewhere, there’s a name to the culprit. However, it still shows up because we’re not active enough, says the National Institute on Aging.

The good news is that besides great genetics, the one thing that makes a big difference in quality of life is exercise. Research from the International Longevity Center points to the impact that exercise can have on the risk of sarcopenia. Men and women 60-96 years of age who suffered from loss of body mass and strength, and who did a moderate amount of strength training twice a week, had an increase in muscle strength ranging from 113 percent to 174 percent after eight to 12 weeks.

Additional benefits are also huge. Regular exercise can you reduce your chances of heart disease, regulate blood pressure and boost the good cholesterol, HDL. It also reduces obesity, which is a contributor to heart disease and diabetes.

As for bone density, studies show that physical activity which includes weight-bearing exercise can help prevent osteoporosis. Older adults are at a greater risk for this ailment, so therefore it is crucial they exercise since it reduces the chance of falling and subsequent injuries. (Exercise and Physical Activity: Getting Fit for Life, National Institute on Aging) In other words, it may help slow the physical (not biological – sorry) aging process.

Most older people think they need their doctor’s approval to start exercising. That’s a good idea for some. Your doctor can talk to you not only about whether it’s all right for you to participate, but also about what can be gained from exercise.

And if you’ve never lifted weights before, you may want to work with a personal trainer to learn the proper way to lift. If that’s not an option, contact your Parks and Recreation Society, ask about programs at your seniors centre or get some videos to see proper technique and to get an idea of what a strength training routine looks like.

So what types of exercise are best, you ask? Aerobics (walking, swimming, etc.) is fundamental, yet strength training produces dramatic results, allowing seniors who previously required assistance with daily living to become independent again. And stretching and balance exercises, like yoga or tai chai, can help arthritis and prevent falls.

The American College of Sports Medicine recommends sets of 8-12 repetitions, two to three alternating days per week. Older and frail individuals who are just beginning a strength-training program, should consider starting with lighter weights and fewer repetitions.

With consistent movement application, seniors can achieve high levels of functioning. That is evident when looking at congressman and astronaut John Glenn or 82-year-old Payton Thomas, senior world record holder for the 100-yard dash. And no, his time was not recorded during a bathroom run.

So go ahead – make exercise a permanent habit. “Too old” and “too frail” are not good enough reason to keep you from becoming more active.

Slips, Trips And Broken Hips

A friend of mine recently confided that her 91 year old father had broken one of his ribs falling off a ladder, and was now incapacitated in his home. This accident was a major blow to a robust senior who had just recently passed his drivers exam with ease.

You might think that such accidents “just happen” to seniors and that nothing can really be done to prevent them. Not so, because many occur in predicable and avoidable ways. By taking some simple, preventative measures, her father could have considerably reduced his chances of being injured. Read that again to absorb it, because the following information is literally life changing.

Falls are by far the leading cause of unintentional injuries for seniors in Canada, with over 87 percent resulting in hospitalization for those 71 years of age or over. They also account for 75 percent of deaths resulting from injury.

In particular, falls have a grave impact on independence. According to a 1996 New England Journal of Medicine study, 40 percent of seniors’ falls result in hip fractures, half of these will never walk unassisted again; with about 20 percent being moved from private residences to institutionalized care.

Sadly, a further 20 percent will die within 12 months of this injury. Others may face an irreversible decline in function and undermined health, causing unrelated diseases or illnesses to prove fatal. (BC Ministry of Health Planning report, 2004)

Findings from studies show that these incidents occur as a result from a combination of physical, behavioural, social and economic conditions, in conjunction with environmental hazards. However, risk factors can be modified when preventative strategies are put in place.

A good start is by installing brighter lights, uncluttering and cleaning your home, having your vision checked, and getting your doctor to review high risk or multiple medications which may lead to balance problems. And NEVER balance on ladders or unstable stools for objects out of reach. Though you may still feel young, the body often betrays the mind.

As your daily routine becomes less demanding, maintaining or regaining physical fitness is the single most effective fall prevention measure available. It can improve balance, mobility and reaction time, as well as bone mineral density.

A 2004 British Medical Journal study concluded that exercise reduces fall risk among seniors by 15 percent and the number of falls by 22 percent. Walking, cycling, mild aerobics, or other activities are great in such a situation, but consult your health professional if in doubt about a new exercise program.

Nutrition is also important, as regular healthy meals keep up strength and vitality. If unable to make your own meals, services such as “Meals on Wheels,” (250-439-7461), “Better Meals” (604-299-1877) or Interior Health’s “Dinners at Home” (250-492-4000) are alternatives to look into.

If still unsure of your safety, emergency response systems, installed and monitored for a small cost, will get help for you in case of an emergency. Look in the Yellow Pages under “Medical Alarms.”

Knowing how to grow old safely is the height of wisdom and a delicate step in the art of living. Every change you make to adapt your home or health will keep you from falls or injury. I recommend you request the “Safe Living Guide,” from the Public Health Agency of Canada. It contains tips for just about every situation where accidents can occur.