Moving for Health: Osteoporosis

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Moving for Health Osteoporosis

• Get Moving Kentucky!
• Moving for Health Lesson Series

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Objectives

• At the end of this lesson you should be able to
  answer the following questions
• What is osteoporosis?
• What are the risk factors for developing
  osteoporosis?
• How does physical activity affect osteoporosis?
• What can I do to reduce my risk for osteoporosis?

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What is Osteoporosis?

• A disease that causes bones to lose mass and
  break easily
• Osteoporosis means porous bone
• In the U.S., affects 1 out of 2 women and 1 out
  of 4 men over 50
• Can lead to loss of height, Dowagers Hump, and
  fractures of the hip and spine

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Risk FactorsAny of the following traits can
increase your risk of osteoporosis

• Having low testosterone (for men)
• Having inactive lifestyle
• Consuming excessive alcohol
• Eating a diet low in calcium
• Using tobacco
• Having Caucasian or Asian ethnic background
• Having family history of osteoporosis

• Being female
• Being thin or having small frame
• Being underweight
• Having an absence of menstrual periods
• Having menopause before age 45
• Being post-menopause
• Using medications such as steroids and prednisone

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Physical Activity and Osteoporosis

• Bones become stronger and more dense when you use
  them
• Lack of exercise, as we age, may contribute to
  weakening bones
• Exercises that place weight on, or increase the
  force of gravity against, bones can help in
  maintaining bone mass and strength

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Types of Exercises

• There are two types of exercises that help
  protect bones
• Resistance exercise
• Weight lifting, pushups
• Aim to do these every other day or 3 times per
  week
• Weight-bearing exercise
• Stair climbing, jogging, aerobics
• Aim to do these for 30 minutes, 3 times per week

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Reducing the Risk

• Calcium increases bone density
• Make sure you get enough calcium each day
• Teenagers 1,300 mg
• Adults 1,000 1,200 mg
• Dairy products and leafy green vegetables are the
  best natural sources of calcium
• 8 oz glass of milk 300 mg
• ½ c cooked collard greens 150 mg

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Reducing the Risk

• Vitamin D increases the amount of calcium your
  body absorbs from your intestines
• Vitamin D is produced in our bodies in response
  to sunlight exposure
• Good dietary sources
• Liver
• Fish oil
• Vitamin D fortified milk

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What Can I Do About Osteoporosis?

• Perform regular resistance and weight-bearing
  exercises
• Eat a diet rich in calcium and vitamin D
• Limit alcohol consumption
• Quit smoking
• Have a bone density test done by your health care
  provider

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Summary

• Osteoporosis is a disease that causes bones to
  lose mass and break easily
• There are many risk factors, but it can be
  prevented
• Physical activity, and a diet adequate in calcium
  and vitamin D can help

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• This presentation was brought to you by the
  Get Moving Kentucky! Program Manual
• Lesson adapted by
• Catherine Walsh
• The development of the HEEL program was made
  possible by Senator Mitch McConnell with funds
  earmarked for the University of Kentucky, College
  of Agriculture, Lexington, KY and budgeted
  through the CSREES/USDA Federal Administration.