It is silent, but serious – Osteoporosis has a sneaky way of robbing us of our bone strength and reducing our chances of independence.
It is Osteoporosis Awareness and Prevention Month – a perfect time to focus on your bones. Your bones will respond to how you move, especially if you focus on strength training exercises that support your lower body. Building strength in your lower body helps promote stability and balance, so that you are less likely to fall and suffer fractures or breaks in your hip, spine or wrist—injuries that are common in those with osteoporosis.
Around 1990, while working in home healthcare, my supervisor encouraged me to attend a health fair hosted by a skilled nursing facility – a chance to connect with others in the industry. I was new to the marketing side of health care, so I welcomed the opportunity. At 35-years-old, I was eager to learn and I was naturally drawn to meeting new people and hearing about the roles they played in client care.
As I walked through the event, one booth immediately caught my attention. A sign read: FREE Osteoporosis Screening. Curious, I approached and began asking the woman in a crisp white uniform, “would it hurt? Did I need a blood test beforehand?” As it turned out, I was mistaken on both counts. All I had to do was sit down while she used a device to scan my ankles- yes, my ankles.
The results were immediate, and, to my surprise, they showed the early stages of bone loss-osteopenia; a precursor to osteoporosis. My first reaction was denial, quickly followed by fear. Although they recommended further testing at their clinic, I declined.
The very next day I called my doctor’s office to schedule a DEXA (Dual-Energy X-ray Absorptiometry) scan. This test would give me a clearer picture of my bone density, specifically measuring my spine and femur – the large bone on my upper leg.
At 35, I realized bone loss can start as early as our 20s. Once I did some research, I knew I needed to take action. I focused on strength training, especially for my lower back and body. Without getting into the details – medication management, nutrition, and the right balance of supplements, I was able to improve my numbers over the years.
Take Action: Protect Your Bones
My advice is simple, but important: Make sure to get tested for bone loss. A fall can change your life in an instant, especially if it leads to a fracture. Don’t let your bones weaken quietly—take steps to keep them strong. Avoid a sedentary lifestyle and make movement a part of your daily routine. Click here to read more about how you can help prevent osteoporosis.
For more tips and fun ways to be more active, get stronger and remain independent, visit our website or follow us on Facebook. Start a program to improve your bones, but always check with your doctor first. Simple yet effective moves like stomping your feet for a minute, doing 10 to 15 stomp squats (they are good power moves), step jacks or regular jumping jacks are great for building bone strength. If we can help you with a custom program, call us at 818-620-1442 or email us. We see fitness differently!