Lifestyle & wellbeing to help with osteoporosis
Regular weight bearing and muscle strengthening exercises Those who exercise are more likely to retain calcium in their bones than those who don’t. Think about the regularity and type of exercise you do to guarantee that your bones, joints and muscles get maximum benefit.
Weight-bearing exercises where feet and legs take the weight of your upper body, are especially good for improving bone density, key for preventing osteoporosis. So try skipping, running, fast walking and dancing. NHS Choices say that 150 minutes of ‘moderate-intensity aerobic activity, such as cycling or fast walking, every week’ should do the trick.
Strengthening muscles is as important as building bone, some exercises can be carried out when you’re sitting at home or at your desk. Try some push-ups, squats, wall press ups and arm weight work, using tins of food or invest in arm or leg weights to make your body work harder. Watch our YouTube vlog Fighting Fit with Sally
Keep a healthy body weight
Being over or underweight can increase the risk of osteoporosis. Check your BMI. Lots of tools online to do this by using your height and weight to calculate your BMI. Normal range is between 18.5 and 24.9.
Enjoy the sun
Our bodies get 90% of vitamin D from the sun’s UVB rays acting on our skin. Fifteen minutes’ daily exposure to the sun for short periods from April to October, without sunscreen, should make enough vitamin D for most people. However, we live in a cloudy, grey country, with little sunshine in the winter months meaning that most of us will be deficient in Vitamin D. Public Health England recommends that we take a daily 10mcg vitamin D supplement in the grey, sunless months. Try a spray it absorbs into the bloodstream faster.