Osteoporosis is a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D. Women are more at risk for osteoporosis because their bone density is usually less than their male peers and they lose bone mass more quickly as they age. Between the ages of 20 and 80, the average Caucasian female will lose approximately one-third of her hip bone density, compared to a bone density loss of only one-fourth in men. In fact, by 30, your bones are fully stocked, and although your body will continue to replace old bone cells, there will be no increase in bone mass past that point.
So how can you prevent the onset of osteoporosis or even slow the process down? Unfortunately, many of the medications which are prescribed can have horrible side effects. A better solution is to be proactive before you become osteoporotic. In order for you to have a healthy bone density as an older adult, it is imperative that lots of physical activity take place in the teenage years into early adulthood. This includes proper nutrition and supplementing with the right type of calcium and adequate amounts of vitamin D. It is important to realize that BOTH diet and exercise and key to managing healthy bone density levels. Weight bearing exercise, such as strength training, builds muscle and increases bone density. If you or someone you know has osteopenia or osteoporosis and are looking for a way to slow down its effects or wants to be proactive so they lower their risk of having later in life, I encourage you to try iN8 fitness’ weight training program. By working with machines and free weights we can work on the strengthening your muscles and incorporate a clean diet to include the proper vitamins and minerals your body needs to keep your bones healthy and strong. Call today to set up your consult at 407-302-5161.
- Nick Cupp, CPT
Nick Cupp is a Certified Personal Trainer at iN8 Fitness (weight loss programs, personal training, rehabilitation) in Lake Mary, FL. He attended the University of Central Florida where he majored in Sports and Exercise Science. He is certified as a trainer through AFAA. Call our Lake Mary office today at 407-302-5161 to see how we can help you meet your weight loss and wellness goals!