Preventing Osteoporosis – The Silent Killer

When I think about why fitness is important to me I realize it’s mostly because I like being an athlete, having energy and being able to physically perform just about any activity I’d want to at any given time. I’m also motivated however by the power of prevention with respect to disability and disease, of which there are plenty to be worried about. The exercise and good eating habits I do today will protect me from several ailments/injuries in the future. May is Osteoporosis awareness month so I wanted to help inform people of this disease which is a major public health threat for an estimated 44 million Americans…and it’s called the “silent killer.”

Osteoporosis is a disease whereby bone density is reduced, causing bones to become fragile and more susceptible to breaking. The disease affects approximately one out of every three women and one out of every five men over the age of 50 years. In aging populations, a bone break resulting from osteoporosis can lead to loss of independence, hospitalization and even dealth.

Bone loss is inevitable with age. As we get older we’re not able to replace bone tissue as fast as we lose it. The rate of bone loss is different for everyone and some people are at risk more than others including older/aging adults (40+), post menopausal women – especially Caucasian, Asian and Latino women; small boned/framed individuals, those with sedentary lifestyles or who abuse alcohol to name a handful.

Bones have major functions in our bodies and it’s important to maintain their health so they can:

• Provide structural support to the body
• Protect vital organs
• Store minerals such as calcium
• Provide a shelter for marrow to produce blood cells

The 2004 report from the Surgeon General titled Bone Health and Osteoporosis emphasizes the fact that many Americans do not currently get enough exercise. Exercise, strength training in particular, has proven to build bone mass in young people and slow down bone loss for adults – something that typically begins at age 40. Strength training via resistance or weight bearing exercise stresses muscles and bones which causes them to adapt and grow stronger in response.

Osteoporosis is called the “silent killer” because many people do not even know they have it until they incur a fracture. Strength training is especially important for older adults not only to maintain bone density but to also build muscle tone and improve posture and balance for preventing falls, a common cause of osteoporotic breaks. Those who exercise regularly will also speed up rehabilitation from injuries like bone fractures.

The National Osteoporosis Foundation recommends at least 30 minutes of exercise most days of the week including 2-3 days of weight-bearing exercise. The International Osteoporosis Foundation tells us it’s never too late in life to start exercising but caution people at the same time to consult a physician regarding what kind of exercise and level of intensity is appropriate. In any case, it’s vitally important for people to maintain a lifestyle based in regular exercise and sound nutrition to slow the rate of bone loss and prevent osteoporosis.

As a fitness trainer, I’d recommend bodyweight-based exercise using a TRX Suspension Trainer to anyone 13 years old or older for improving strength (especially in the core), balance and coordination…and to build lean functional muscle mass and maintain bone strength! TRX offers a highly functional workout for the entire body and exercises can be performed as easy or difficult as you want them to be. Each TRX System comes with easy to follow set up and use instruction as well as an exercise guide DVD to get you started. Live a long healthy life and don’t let the silent killer get you!