As a rehab clinician who created the boomer,senior exercise friendly PBS TV series, Functional Fitness with Suzanne Andrews® and also a women in the same age group who identifies with my audience, I've heard a lot of myths about #Osteoporosis.
Besides treating my patients with evidenced based exercises and guidance, I did extensive research on osteoporosis. Healthcare habits and the know how of what is correct information and what isn't (when it comes to osteoporosis treatment) is so important.
After 50, 30% of all women get osteoporosis and 40% get fractures, some of which are life threatening. (It happens to men to).
Myth 1: Weights are Bad for Osteoporosis
1. There is a myth that using weights is bad for osteoporosis. Incorrect. Using hand weights and leg weights strengthens your bones and your muscles and that is why we use them in therapy. It's best to start out with light weights and progress as you regain strength. How you lift the weights is also very important. I see 99% of people doing it wrong at the gym. Don't be in a rush. Lift them slowly and give your bones a chance to get strong.
*It's also important to only do a workout where the person is trained in osteoporosis contraindications. That means someone who knows exactly what exercises can put you at risk of fracture and even more importantly what exercises to do to get stronger bones..
Myth 2: Take a Calcium Pill a Day.
We've all heard to take calcium, but what many people are not aware is that calcium needs to be taken twice a day as the body can only absorb 500 - 600 mg at once. You also need to take vitamin D to help the calcium absorb. And make sure to take calcium with food.
HOW MUCH CALCIUM SHOULD YOU TAKE?
51-70 years 1,000 mg 1,200 mg
71+ years 1,200 mg 1,200 mg
Myth 3: My doctor Would Tell Me if I had Osteoporosis.
3. You have to ask your doctor to do a bone density test to see what your bone density is. Your doctor can't tell if you have low bone density without this test. Don't put it off as it's important to see what your risk of fracture is. All too often people find out they have osteoporosis after they've had a fracture of the hip, wrist or arm. And hip fractures can be fatal. You owe it to yourself to invest in your health!
Get Stronger Bones shows you the right exercises to do for rapid results of osteoporosis. Preview this quick video to get started building stronger bones.