How To Prevent Osteoporosis In Your 60's While You Are In Your 20's

Bone loss is a natural result of aging. Unfortunately, the effects of bone loss are usually not noticeable until it is too late. Therefore, you will want to focus on prevention rather than cure when handling osteoporosis. Exercise is an essential aspect of prevention, as well as consuming enough calcium and vitamin D.

Vitamin D And Calcium

An essential aspect of avoiding osteoporosis is by consuming vitamin D and calcium regularly. While there are supplements that will help you meet your dietary requirements, it is best to get the recommended amount of calcium and vitamin D from your diet. However, calcium and vitamin D will not be enough. You will also need to lead an active lifestyle to keep your bones and muscles strong.

The Role Of Exercise

Exercise is essential for strengthening the muscles and bones because both parts of the body respond to stress by becoming stronger. Strong muscles are essential to preventing broken bones because they provide support for bones, making it less likely that they will fracture when they have weakened. 

Being in better shape also reduces the risk that you will fall. By being stronger and more agile, you will be less likely to suffer the falls that could lead to broken bones. With osteoporosis, when fragile bones break, they will take much longer to heal.

Weight-Bearing Exercises

You should get a minimum of 30 minutes of regular exercise a day to strengthen your bones. This requires weight-bearing exercises such as walking and running. Weight-bearing activities force your body to resist gravity. Regular strength training is also essential, because strength training causes the muscles to pull on the bone, which strengthens the bones. If you are not sure about the degree to which you should exercise, it is recommended that you sign up for a gym membership that offers aerobic classes. Being guided through exercises in a group setting can make it easier to develop a sense of what an adequate 30-minute workout is. Tai chi and yoga classes are especially recommended because they will allow you to exercise, but are not too strenuous and will give you time to get back into shape. 

Unfortunately, lost bone cannot be replaced. Therefore, for the effects of osteoporosis, the goal is with prevention, rather than cure. One of the most important professionals to help you prevent osteoporosis is an orthopedist. Orthopedists are trained to diagnose and treat musculoskeletal disorders using surgical and non-surgical techniques. Contact a company like Gotham City Orthopedics to learn more.