Bone is a living tissue that is continually being renewed through a process in which old bone is removed and replaced by new bone. This process continues into our mid-thirties when we reach a peak (maximum) bone mass, and after that formation of bone fails to keep up with removal, and bone loss occurs. Age related bone loss in women occurs at a rate of 1% per year and is accelerated following menopause to a point where about 25% of women over the age of 50 have osteoporosis and another 50% of women have low bone mass. After the age of 50, approximately 19% of men will also have osteoporosis. Osteoporosis is a condition that causes a reduction in a person’s bone density (amount of bone tissue). The bones become thinner, more porous and fragile which can lead to an increased risk of a broken bone or fracture.
Genetic factors like family history, lifestyle factors like smoking, use of certain medications like cortisone, and medical conditions like hormone deficiencies all can increase the risk of osteoporosis. Healthy nutrition with well balanced meals, supplements like calcium, vitamin D and magnesium, pharmacological management and exercise are all keys to reducing the risk of getting osteoporosis and building strong bones.
There are unanswered questions regarding the optimal prescription of exercise for bone health and specifically for the prevention of fractures. However, there is good clinical evidence that bone responds positively to mechanical forces and at RPT, based on clinical studies, we emphasize short bursts of high intensity loading versus sustained low intensity loading of bones. Our evidence based program of high intensity and moderate to high impact activities like jogging, jumping, and rope skipping combined with heavy weight lifting is proven to be more stimulating to bone cells, improving bone mass, architectural (trabecular) structure, bone mineral density (BMD) and strength. These are all positive benefits that significantly reduce the risk of falls and fractures.
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