Osteoporosis is common among older adults, especially women. As bones become increasingly porous, they’re more likely to fracture and cause mobility issues. Whether you’ve already undergone bone density testing or just want to stay ahead of osteoporosis, use this guide to keep your body as strong as possible as you age.
How Does Bone Density Change With Age?
The structure of your bones changes as you age, gradually becoming weaker. The process begins in your 20s and accelerates over the years. The problem is exacerbated by osteoporosis, which affects nearly 25% of women aged 65 and older and 5% of men in the same bracket.
If you’re in your 20s, you need weight-training and coordination exercises to maintain optimal bone density. These exercises also increase your balance so you’re less likely to fall and injure yourself.
Those aged 40 and older should perform resistance training, low-impact exercises, and weight-lifting to stimulate bone growth. Speak with your physician to discuss any health issues that may impact your workouts, such as high blood pressure or diabetes. If you have a family history of osteoporosis, your doctor may schedule bone density testing to ensure your body is healthy before you begin exercising.
How Can You Strengthen Your Bones Through Exercise?
Walking is enough to limit bone loss, but you’ll need more intense workouts to strengthen your body. Three to four times a week, perform weight-bearing and aerobic exercises, such as jogging or stair-climbing, for 30 minutes.
Try lifting weights or using weight machines as well. Focus more on the number of repetitions you perform rather than how much you lift. This method helps build lean muscle to better support your body and trims excess fat to reduce strain on the joints.
You should also perform resistance training two to three times each week, giving yourself one day of rest between workouts. Swimming or cycling are popular choices because they combine resistance, strength, and aerobic training.
If you need bone dentistry testing, turn to Main Street Radiology of Bayside, NY. Their state-of-the-art clinic employs over 40 radiologists certified by the American Board of Radiology. They’ll connect with your physician or specialist to ensure you receive the treatment you need. Call (718) 428-1500 to schedule an exam or learn more about bone health on their website. Connect on Facebook to receive more wellness tips.