Her Hip Broke and then She Fell
Hi folks! It’s Rob from Silverfoxfitness.ca.
My friend is over 90 and has exercised most of her life.
She was a runner and later became quite the dancer.
In recent times, she attends my “Move Together Strength” class at our local YMCA.
The other class participants are amazed at her fitness level.
She was in a strength class the other day doing “side steps” when she fell.
Later that day, the doctor told her that her hip broke and then she fell.
Why you might ask? I am a senior so is it too later for me to prevent lurking fractures?
What is Bone Density
Bone density or bone mass, is a measure of how much calcium and other minerals such as magnesium, phosphorus, zinc, and copper, are in a portion of your bones, indicating their strength and thickness.
Your doctor can measure your bone density.
Getting Older
As you age, your body is replacing old bone mass with new minerals.
This happens because of your genetics, your body size, the wear and tear of everyday activities, your diet, and the exercises you do. Note: Moving around is not exercise.
Exercising is moving with intention! (You know how to move and what it does to help you.)
The rate at which this happens begins to slow down around the age of 30, when your body doesn’t replace enough new bone mass (minerals), as it use to..
The loss of minerals and structure makes bones weaker and more prone to fractures.
If you have concerns, talk to your doctor about your personal risk factors and whether you might benefit from supplements or other treatments to prevent osteoporosis.
Osteoporosis is a disease that makes bones weak and brittle.
Risky Areas
The most commonly fractured bones are the collarbone (clavicle), wrist, and hip, especially in older adults.
Other frequently broken bones include the upper arm (humerus), the ankle and spine vertebrae.
Your knees tend to experience osteoporosis as well because they are a very busy joint.
Other factors like low calcium or vitamin D, physical inactivity, certain medications, and a family history of the condition also increase the risk.
Stay Healthy
To keep bones healthy and avoid fractures, you need to get enough calcium and vitamin D every day,.
You need to perform regular weight- bearing exercises, like the “Pick Up and Carry”, because bone mass is built in response to this kind of stress.
Avoid all kinds of smoking and alcohol. Drink WATER instead. Dehydration makes bones weak and brittle.
These lifestyle choices help build strong bones and can prevent or slow bone loss, but a doctor can also provide guidance and, if necessary, recommend supplements or other treatments.
Exercise
Pick Up and Carry Exercise
Take Away
- Start light
- Slow down
- Focus on details
- Repeat often
- Your goal is to increase LOAD
- It is NEVER too late.
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