ACTIVE LIVING
Bone density a risk for blokes too Blokes may think osteoporosis is solely a problem for the wife, sister or girlfriend but while it’s true that women lose bone density dramatically after menopause, writes TRISTAN HALL, men are at risk too.
B
y the age of 70, men are losing bone mass at the same rate as women. What’s more, because men are older when osteoporosis sets in, if you do break a bone, the complications can be more serious. The most common breaks are to hips, spine and wrist bones. One in four men will break a bone due to osteoporosis. In 2015-2016, there were around 18,700 new hip fractures among Australians aged 45 and over, according to the Australian Institute of Health and Welfare. This number is increasing due to our aging population. Of the new hip fractures, 93 per cent were from a fall and almost half happened at home. What does this mean for you? The lesson is keep your bones strong, maintain your balance and minimise trip hazards at home. Let’s look at how. The following exercises will strengthen your gluteus muscles which support your hip and keep
the hip’s ball well-centred. Wall Bridges – lie on the floor with your toes on the wall and your feet on the floor. Push your hips up off the ground so your back is in a straight line down to your shoulders which stay on the ground. Do 10 repetitions holding the top position for 10 seconds each time or what is comfortable. Clam Shells – lie on your side with your knees and ankles together. Open your top leg by raising the knee. Keep your ankles together. Repeat 10-15 times then switch sides. This exercise works your gluteus minimus and gluteus medius muscles. Take it easy as these muscles need time to get stronger. Sideway Hip Slides – stand with a post or a dining chair in front of you for support. Lift one leg out to the side and return it to standing position. Keep both feet facing forward. Repeat 10-15 times then switch legs. These next two exercises can improve your balance. A trip can happen when you least expect it.
Being able to right yourself will prevent falls and broken bones. Remember to remove trip hazards from around the home. Sideway Zigzags – this exercise will improve your balance and strengthen the small muscles around your ankles. You may want to stand near a bench or other stable surface. Start with your legs about shoulder width apart. Move your toes to the left and then follow with your heels so that you zigzag across the floor. Go a few metres in one direction then in the other direction. Do 3 sets. Sideways Walking – step across your lounge room or hallway sideways. Return to your starting position. Repeat 3 times. This exercise targets muscles in your ankles, legs and buttocks that do not generally get a work out. It will also engage your core. Tristan Hall is an exercise physiologist with Full Circle Wellness. Call 0431 192 284 or visit fullcirclewellness.com.au
FIT HAPPENS With Tom Law STUDIES on the importance of maintaining balance for as long as we possibly can are numerous. Google “balance” and you will see what I mean. Of course, balance is not only a physical thing it also means mental steadiness and emotional stability but let’s focus on physical balance. Many things affect our balance as we age, the deterioration of our reflexes for example. Medications may affect us, our sight may not be what it was, and of course, rapid changes in blood pressure can all come into play with physical balance. A fall as we get older can often mean fractures, and in some instances more severe injuries. Bone density may have deteriorated significantly with the ageing process also. Some simple exercises that you can do at home may assist your balance and therefore reduce your chances of falling. First, sit in a chair, preferably a dining chair with a straight back. Keep your posture upright, cross your arms diagonally across your chest and slowly stand up.
Practice that as often as you can. If you have difficulty doing it, then use your hands on your legs to assist but work towards sitting up unaided. Another simple exercise using the chair to stabilise you, is to stand beside the chair, raise one leg and balance for as long as you can. Repeat on the other leg. You can have a little competition in the house to see who can balance longer. If it is too simple, try with your eyes closed. You need to ensure you conduct these simple exercises in a safe environment, ideally with someone present while you do them, but make no mistake, balance in all its forms is well worthwhile. When we are young, physical balance is almost second nature. Unfortunately, between 40 and 50 on average our balance starts to fade. In most instances simple exercises can improve your balance. As always, check with your doctor before starting exercise. Tom Law is author of Tom’s Law Fit Happens.Visit tomslaw.com.au
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