As a Senior Fitness Instructor many of my clients have osteoporosis. If you are post-menopausal or have had early menopause, over 65, long term use of prednisone, medical conditions that inhibit absorption of nutrients, tendencies to fall, have lost 2 inches in height you could be at a higher risk of osteoporosis. If you are at a higher risk, talk to your doctor about a bone mineral density scan. Start to work on increasing your vitamin D/ calcium intake through good nutrition first, and then supplements. How I help clients is through physical activity- increasing the weight bearing exercises and recommendations for walking and balance training- getting up out of the chairs!! I use free weights, resistance bands or body weight to add resistance to muscles. I have them start paying attention to their posture, deep breathing and having head lifted, core engaged, shoulders back and down. Just watch that the spine is not overloaded and forward flexing, or overhead. Many are not even aware that they have bone issues, so usually after age 80 I assume all clients have it and work safely with them to rebuild and strengthen. Ultimately the goal is to prevent falls which have a tragic effect on many seniors.
Posted on: Sat, 13 Sep 2014 13:15:38 +0000
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