Osteoporosis is common.
According to the Bone Health and Osteoporosis Foundation (2022): around 54 million Americans are at risk of osteoporosis due to low bone mass. Although females are more at risk than males, men with osteoporosis are at greater risk of mortality after experiencing a hip fracture (Sozen, 2017).
Osteoporosis is under diagnosed.
Osteoporosis does not typically cause pain, so many people have no idea they have it until they experience a significant fracture.
Many people who should be, are not scanned for osteoporosis after experiencing a fracture Barton, (2019).
There are many underlying factors that can contribute to decreased bone mass. If you have any concern, talk with your physician. Likewise, I have worked with many patients in the past who failed to relay that diagnosis to me as their therapist, believing it was not important. Therapists can play a major role in bone health and prevention with low bone mass. It can impact your exercise and lifestyle in many ways and should be addressed.
Simple ways to increase your bone health with Osteoporosis:
When most people think of treatment for osteoporosis, they think of medication. However, physical therapy and the correct types of exercise can play a significant role in improving bone health, strength, safety, and prevention.
- Do pay attention to your height at your annual physical. A significant change may indicate an issue.
- Do some research on your medication side effects. Some medications can place you at greater risk of bone loss.
- Don’t smoke, and limit alcohol.
- Do eat calcium and Vitamin D rich foods.
- Do watch your posture and keep your core strong.
- Do take precautions using good body mechanics with sitting, lifting, and household chores. Check out this link for good posture while working from home at a computer.
- Limit bending forward at your trunk- trunk flexion (especially with rotation) puts your spine at risk if you have osteoporosis.
- Do educate yourself on fall prevention and home safety, and know if you are at risk of fall!
- Do pay attention to your balance and regularly participate in safe (per your clinician) balance activities.
- Don’t give up! There are many ways you can strengthen your bones and improve your health right at home, including resistance exercise and bone stimulating cardiovascular exercise.
One popular method to increase bone stress and challenge with walking is to use a weighted vest (affiliate link)- be cautious of increasing joint pain (think hips and knees), and talk with your health care provider for specific recommendations for your health, before you try something new. Check out this link for other walking tips and challenges to increase bone stimulation.
Monitor your exercise and improve your follow through and progress with printable health handouts! Print this FREEBIE out to log your walking!
Check out more Senior Wellness Printable Packets on the blog or on ETSY.com
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What advice do you give to seniors or caregivers regarding osteoporosis and bone care? I would love to hear from you. Subscribe below and receive a free packet of health care printables, and occasional emails on senior health care!
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