Osteoporosis: Dealing Day-to-Day

Physical activity and nutrition are two of the best ways for people to prevent or cope with osteoporosis.

Generally, it is recommended that people consume 1,000 milligrams (mg) of calcium a day until age 50. After menopause, women should consume 1,000 mg daily if they are taking hormone replacement therapy (HRT) and 1,500 mg daily if they are not taking HRT. Men over age 50 should consume 1,200 mg of calcium daily. Good sources of calcium include low-fat dairy products, dark green vegetables, canned salmon, soy products, nuts and calcium-fortified products such as some brands of orange juice.

It's important to get enough vitamin D, which the body needs to absorb calcium. Good sources include milk, eggs, fatty fish and cereal. Sunlight on the skin also produces vitamin D.

Exercise can increase bone strength and density. This helps protect people from osteoporosis, a thinning of the bones that most often affects women after menopause but is also common in elderly men. People who strengthen their bones at a younger age are less likely to suffer from osteoporosis later in life. People already diagnosed with osteoporosis can still strengthen their bones through weight-bearing exercise such as walking.

Weight-bearing exercises are particularly important for reducing the risk of osteoporosis. They involve strengthening exercises or some cardio exercises in which muscles and bones work against gravity. Walking, pushups and soccer are examples of weight-bearing exercise. Swimming, water aerobics, and many chair exercises are not, although they have other health benefits and may be recommended if an individual's condition rules out weight-bearing exercise.

Many types of exercises can be beneficial to those who may or do have osteoporosis. Many people choose to work with a personal trainer to formulate a workout plan, and others decide to design their own workout. If you have osteoporosis or another medical condition, however, it is important for you to speak with your doctor about your exercise regimen. Some exercises may be especially useful for you, but others may be dangerous, particularly if you are dealing with the risk of bone fractures. In general, workout routines include three basic aspects of fitness:

Cardiovascular exercise. This uses the body's large muscles and increases breathing rate and heartbeat. Many of these exercises also improve your bone mass and density.
It is generally recommended that people engage in some form of cardio activity for about 30 minutes a day, at least five days a week.

Almost everyone can engage in some form of low- to moderate-impact exercise. Examples of low- to moderate-impact cardio exercises that may be beneficial for people with osteoporosis include walking, hiking, cross-country skiing and climbing stairs.

High-impact exercises put more stress on bones and joints than low-impact exercises. Some people may be discouraged from engaging in certain high-impact exercises because of age or certain medical conditions. However, these may be particularly useful in the prevention of osteoporosis. Examples of high-impact cardio activities include running, bicycling, skating, basketball, tennis, racquetball and dancing.

Sedentary people, including those with certain medical conditions, should begin by incorporating just a few minutes of physical activity into their daily routines, gradually building up to 30 minute increments of exercise. The general rule is to add no more than 10 percent a week. For instance, someone who walks for 20-minute increments one week should try to walk for 22-minute increments the following week.
Strength training. Strength training allows you to strengthen one or more muscle groups at a time by performing a series of repeated movements. They are beneficial in improving bone mass and density and thus preventing or improving osteoporosis. Strength training exercises are performed using free weights, elastic bands, weight machines or even common household items such as water bottles and food cans.

Many health clubs offer strength training classes. You can learn the proper form and how to use specialized strength training equipment by consulting a personal trainer, watching an instructional video or reading a book about weight-bearing exercises. However, as with cardiovascular exercises, it is important to talk to your doctor before beginning a new exercise regimen. Strength training may not be recommended for everyone.

Experts usually suggest performing strength training exercises no more than three times a week, with at least 48 hours between workout sessions. You should start slowly with lighter weights and fewer repetitions before building up to heavier weights and more repetitions.
Stretching exercises. Slow, gentle stretching elongates the muscles, improves flexibility and helps prevent injury. During exercise and everyday activity, muscles are shortened repeatedly. Stretching exercises counteract this effect, and stretching regularly increases flexibility and range of motion, reduces stress and helps prevent the muscle soreness that often accompanies other forms of exercise.

Experts advise people to stretch for at least 10 minutes before and after cardio or strength training exercises. However, it is important to note that you should not stretch a cold muscle. Muscles should be warmed up by performing a low-intensity activity such as walking or gentle bike pedaling.

After the strength training or cardio session has concluded, it's a good idea to cool down with a similar low-intensity activity to help prevent muscle strains and fluctuation of blood pressure. The cool-down can be followed by 10 more minutes of stretching.

Other important steps to preventing osteoporosis include avoiding nicotine and limiting alcohol and caffeine.