Osteoporosis is a disease which gradually develops over a period of years. The resulting loss of bone tissue can leave those afflicted with very weak and fragile bones. If preventive measures are not taken, untreated osteoporosis can progress unnoticed for decades until a fracture occurs.
In the U.S., 10 million people have osteoporosis and 34 million more have low bone mass and therefore are at a high risk for this disease.
Half of the women and one quarter of the men over the age of fifty will have an osteoporosis related fracture in their lifetime
The World Health Organization established 4 diagnostic categories to identify various levels of bone density, comparative to young healthy individuals.
The categories are: Normal, Osteopenia, Osteoporosis, and Established
Although over 2 million American men suffer from osteoporosis & many more are at risk, the most common form of this disease affects post menopausal women and often results in fractures of the hip, wrist, or spine.
The 3 most significant factors contributing to post menopausal osteoporosis are believed to be:
Low levels of estrogen, associated with menopause, accelerates bone loss.
Insufficient amounts of calcium & vitamin D in the diet. Calcium is vital to the development & maintenance of strong bones and vitamin D is required to absorb calcium from the foods we eat.
Lack of physical activity (common among many adults today) is believed to contribute to lower bone density because the skeleton is not being taxed enough to stimulate new bone growth.
At this time there is no known cure for osteoporosis however treatment can slow and even reverse its effects. Estrogen drugs and calcium supplements may actually reverse bone loss, however their effectiveness diminishes over time.
The risks associated with hormone replacement therapy are now known & generally not recommended.
To prevent osteoporosis, it is recommended that we consume a diet rich in calcium, lead an active lifestyle which includes frequent weight-bearing exercise, such as walking, stair climbing, aerobic exercise and resistance training to develop the muscles that support the skeleton.
Lifestyle Changes That Can Help
- Make weight-bearing exercise a part of your daily routine
Bones react to load by gradually growing stronger & denser.
- Quit smoking and reduce your risk for osteoporosis & most other diseases.
- Reduce soft drink consumption. The phosphorus in soft drinks appears to have a deleterious effect on bone tissue. Colas & beverages with caffeine & phosphorus appear to cause bone resorption (a problem for children & adults).
- Be sure to get your daily dose of calcium (1200-1500 mg/day after age 50) and vitamin D, both nutrients are necessary to build & maintain bone tissue.
- See your doctor for a bone density test, after age 50
Why Exercise is So Important for Preventing Osteoporosis
Our bones are living, growing tissue that respond to weight-bearing exercise by growing denser & stronger, similar to the way our muscles react to exercise. Younger active people produce more new bone tissue than they lose, therefore bone density increases. Generally we achieve maximum bone density & strength (peak bone mass) around the age of 30. Bone density gradually begins to decline as we age and become less active. For women, bone loss is usually most rapid during the first few years after menopause. We now know that exercise, diet & minor lifestyle changes can slow & even reverse the bone loss that usually occurs as we age.
If you would like to reduce your risk of osteoporosis, increase your bone density and slow or reverse the normal bone loss associated with aging, Be Fit Over Fifty can help you get started.
Susan Branco, the Founder of Be Fit Over Fifty, is a member of the National Osteoporosis Foundation, the National Council on Aging and the American Senior Fitness Association. Susan also teaches the "Osteo Exercise & Educate" program for NCH Healthcare System's Wellness Center in Naples, Florida. Her experience with osteo clients and the positive results that they have obtained from her exercise routines can help you to increase your bone density & combat osteoporosis.
At the request of her clients, Susan has developed a series of home use exercise programs.
Be Fit Over Fifty has an Osteoporosis Exercise program for you regardless of your age or fitness level. For a detailed description, click on the program below that best suites your needs. All of the following programs include Osteoporosis Information (Things you should Know about Osteoporosis) & Weight Loss Tips.
||The Tone & Sculpt program is an excellent 45 minute resistance training program designed to firm & tone all major muscle groups & strengthen your back. This flexible program allows you to vary the intensity to match your comfort level. It is a good choice for those who prefer to use a walking program or another cardio program on alternate days.
||The Cardio-Strengthening Program is a quick 30 minute program that combines stretching & low-impact, weight-bearing, aerobic movements. This program is a good choice for active adults and when used in conjunction with our Tone & Sculpt program, it can help you prevent and / or reverse the effects of osteoporosis. For a more detailed description click the Cardio button on your left.
||The Interval Circuit Training program is an excellent combination routine that can help you prevent and or reverse the effects of osteoporosis. This easy to follow, 45 minute workout, alternates between resistance training, with hand weights, and brief intervals of low impact, weight-bearing, Cardio movements.
||The Personal Fitness program is intended for people who prefer a more gentle, seated program due to knee, back or other weakness. It is well suited for people that are not very active, are older, or overweight.
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I have your Tone and Sculpt DVD and love it. I have been using it for 6 months and notice a big difference. I have osteoporosis & just ordered your Cardio Strengthening program. . .
El Dorado Hills, Ca
I have been satisfied with your Cardio Strengthening & Tone & Sculpt products for two years and am thrilled that you have come out with DVD's.
My Osteoporosis problem has decreased in my spine by 9%.
I tell all my friends about your programs. BeFitOverFifty has the best workouts for our age group.
Thank you for giving me a new lease on living!
New Port Richey, FL
I am almost 52 years old & was recently diagnosed with mild osteoporosis in the spine. I was so happy to find your website. It¹s as if it was custom made for me! I ordered your Tone & Sculpt DVD, and I love working out with it. The music is great...
Thank you for the excellent products!
I am a soon to be 59 year old. I was recently diagnosed with osteoporosis. I am in fairly good health for my age other than having osteoporosis.
I have been using your Interval Circuit Program video for about 3 months now.
I really enjoy using it and have gotten good results.
Thank you so much for your help.
Fort Worth, TX
|Susan, I bought (a Tone & Sculpt tape) a few years ago, but my machine just ate it! I had been diagnosed with osteoporosis at only 47,...My doctor told me... that weight training was the best for osteo...
I am anxiously awaiting the (Tone & Sculpt ) DVD.
Please rush ...
I have been diagnosed with osteoporosis in my spine & hip areas.
So glad I found your site - there isn't much info regarding exercise for Osteo for us older women. I'll be walking & using the Personal Fitness program & then... the Tone & Sculpt dvd
I have your site in my favorites.
Osteoporosis exercise information & resources:
National Osteoporosis Foundation
International Osteoporosis Foundation (IOF)
Foundation for Osteoporosis Research and Education
National Osteoporosis Society (NOS)
National Institutes of Health: Osteoporosis and Related Bone Diseases -- Resource Center