Bone is a living tissue it is constantly broken down and replaced. When we are young bones grow and renew very quickly. We reach peak bone mass in our mid to late 20’s. It is important to eat healthily and exercise when we are young to build strong bones. During our 30’s and 40’s bone loss is about the same as bone breakdown. But from mid 40’s onwards bone loss begins to accelerate.
Bone loss is a normal part of aging however it is important to take steps to maintain our bone health. Osteoporosis is when bones become thin and weak as bone density falls to a level which makes bones at high risk of fracture.
It is important to add weight bearing exercise to your exercise regime to help maintain bone density in order to reduce the risk of osteoporosis. This should be strength exercises that focus on strengthening at risk areas such as hips, spine and wrists. As well as cardiovascular exercise where you bear your weight such as walking or running. Exercise can also help reduce the risk of falls which reduces the risk of fractures in those with low bone mineral density.
Nutrition is also important. A diet rich in calcium and Vitamin D is important for bone health.
Dairy and green vegetables such as kale and broccoli are great sources of calcium. Sunlight is the best way to get Vitamin D although between October and April the sunlight does not contain enough UVB radiation for the skin to make Vitamin D. Oily fish and eggs are dietary sources but supplementation is recommended for most during the winter months and if you have dark skin or don’t get outside much or cover up when outside you may need to consider supplements all year round.
Here at Kate Campbell Fitness Shannon is our older adult program designer and movement sports therapist. If you would like to know more than do get in touch.
Our older adult learn to lift class and gym circuits are a great addition to PT or gym sessions.
View our time table here
