Osteoporosis
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iii Excessive consumption of preformed vitamin A in animal foods can promote fractures. Vitamin A derived from beta-carotene does not seem to increase the fracture risk.
iv Avoid overeating and heavy meals. Chew food well to a creamy state before swallowing.
EXERCISE AND OSTEOPOROSIS
16. Exercise plays an important role in prevention as well as management of osteoporosis. If you can maintain relatively high level of physical activity throughout your lifetime, you may be able to slow the rate of age-related bone loss and if not prevent, at least delay your risk of osteoporosis. Regular exercise, in addition to preventing bone loss, can help maintain posture, enhance balance and flexibility, and improve overall fitness. In order to prevent osteoporosis, it is imperative to integrate the strengthening exercise regimen with the intake of adequate amounts of calcium rich foods.
Weight Bearing Exercises
17. Many experts think that weight bearing exercises, which put tension and stress to muscle and bone and force you to work against gravity, prevent bones from deteriorating. These can be as simple as step training i.e. eight minutes stepping up and down from a six inch high stepper. Brisk walking is the ideal weight-bearing exercise, which carries minimum risk of injury. Apart from walking, jogging, hiking, stair climbing, racquet sports and dancing help in the building of strong bones.
Resistance Training Exercises
18. These should involve major muscle groups affecting the bones of the upper and lower body and include the following:-
i Sitting Knee Extension — This exercise strengthens thigh muscles i.e. quadriceps. Sit on the chair with your back straight. Tie ½ to 1 kg weight around ankle. Slowly straighten the knee while lifting your weighted heel a few inches from the floor. Repeat 8 to 10 times and same with the other knee. Do this for three sets.
ii Upper Back Lift — This exercise strengthens upper back muscles. Lie face down on the floor with arms at sides with a rolled towel under the forehead. Inhale and raise head and chest a few inches from the floor for five seconds and return to the starting position. Repeat 5 to 10 times.
