ACTIVE LIVING

Fragile, porous bones are a common problem as we age. TRISTAN HALL explains the dangers and offers ways to improve the chances of avoiding a fracture.

About half of all women over the age of 60 will have at least one fracture due to osteoporosis. Men also experience bone density loss and by the time they are 70, may have the same bone loss as women and be equally susceptible to hip and spinal fractures.

So what can you do about it? Many risk factors such as age are a given. There are others that can be addressed.

If you are inactive, smoke or drink alcohol excessively you are at a higher risk. Some medications also put you at risk. Prednisolone can cause bone loss.

Sara Meeks, an American physical therapist, has developed an evidence-based program to help people with osteoporosis and osteopenia build stronger and better aligned bones. She is the author of the book Walk Tall! A Program for the Prevention and Treatment of Osteoporosis.

According to Meeks, It doesn’t take long for bone mass to deteriorate. In just one week of placed along your back. It should touch your back at the base, the middle and the top. Be aware of how you bend to open cupboards, weed the garden and so on. Use stools to sit on or bend those knees rather than curving your spine.

Tip 2 - To strengthen your bones, you need to give your body different challenges. For instance when you go walking, vary the surfaces you walk on. Try walking on the grass or on the sand. Go for a short bush walk where you have to step in unexpected ways. Your body will reap the benefits.

Tip 3 – Weight-bearing activities will build bone strength. Get started with kitchen bench or wall push-ups. As you get stronger, move to a lower surface or add repetitions. Stand on one leg for 20 seconds. Walk heel to toe across your lounge room. Climbing the stairs is another useful and safe weight-bearing activity. Tristan Hall is an exercise physiologist with Full Circle Wellness. Call 0431 192 284 or visit fullcirclewellness.com.au THE list of benefits of keeping yourself fit could fill a book. From my own experience, maintaining a good level of health and fitness means I can still operate as an active fitness instructor in my 60s.

Obviously, I am not as capable as I was when younger, but I am a lot wiser and know many things now that I didn’t when I was younger. I can pace myself better, seldom get sick and if I do, tend to shake it off quickly.

I work every day, not a full day, but nonetheless I do work every day. I still get up every morning at 4am ready to tackle the day. I snatch a nap in the middle of the day as I work early and late most days.

I feel terrific and put it all down to maintaining a positive outlook on life and living a moderate and healthy lifestyle with plenty of exercise. You can do the same.

It is fair to say that improvement in movement and flexibility may not occur as often as it did when we were younger but maintaining

bed rest a senior citizen loses bone mass.

Meeks also states that one fracture is a strong predictor for another fracture.

The good news is you can increase your bone density and strengthen the muscles that support your bone structures with some regular attention.

Here are a few ideas to get started.

Tip 1 - Keep your spine straight in everyday activities. Instead of leaning over the bathroom sink to brush your teeth, bend your knees.

To check if your spine is straight, imagine a 1-metre ruler what we have is the most important thing now.

Sometimes it is difficult to get up out of a comfortable chair to move our body but it is important to do so. One senior citizen mentioned the importance of making exercise part of the daily routine. It becomes second nature to move your body every day if possible.

I have no doubt genetics play a big part in how we get through this life but attitude and willingness to live as good a life as you can play an equally big part.

I recently met a 96-yearwho didn’t need spectacles and was a picture of health. He had recently given up riding a motorbike and was as bright as a button. He had a great attitude to life.

He also had a caring wife who made it a point to tell me she looked after him and that was one of the main reasons he was so active in his 90s. Tom Law is author of Tom’s Law Fit Happens.Visit tomslaw.com.au

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