Next week is Get Rebounding’s official ‘Save Your Bones” week. A call for all women to take action against osteoporosis – before it happens.
More and more women who live past the age of 65 are affected by osteoporosis. But the damage begins much earlier. On average women lose 20 percent or more bone mass six years after menopause. That’s enough to make crippling fractures an unwelcome part of their lives as they age.
What can be done?
If women take action in their 40s and 50s, they stand a much better chance of keeping their bones healthy and strong. Fortunately the action is cheap and simple: It’s recommended that women take 1,200 milligrams of calcium and 1,000 mg of vitamin D, and get 30 minutes of strength or weight-bearing exercise a day. The supplements are easy – exercise, on the other hand seems to be the challenge.
Here are some tips.
- 1. Walk instead of ride. It’s a no-brainer but most Americans rely on their cars way too much. Walking not only helps keep osteoporosis at bay but helps the environment too.
- 2. Bounce up and down. If the weather’s either too hot or too cold to walk, try exercising on a mini-trampoline. Studies show that 10 – 15 minutes bouncing up and down on a mini-trampoline can help prevent osteoporosis and strengthen bones.
- 3. Build your strength. Try free weight training with either weights or resistance bands and add to a Pilates and/or yoga session. Pilates and Yoga will improve your core strength and balance too.
- 4. Play with people. Take up tennis or squash or shoot some hoops with friends – and no, you’re not too old to learn. Playing with others not only builds strength, it helps you stay connected — reducing stress levels and boosting your immune system.
“Save Your Bones” Week is sponsored by Get Rebounding – Rejuvenate Your Body, Mind and Soul the Eco-friendly Way.
Follow Get Rebounding on Twitter: @getrebounding
