Medical problems involving poor bone health are often associated with the elderly. However, taking care of your bones throughout your lifetime is vital to prevent serious consequences in your later years. In fact, osteoporosis is considered a pediatric disease with geriatric effects. Maintain a healthy weight, include calcium in your diet and make exercise a priority if you want to reduce your chances of developing low bone density. Weight-bearing activity such as walking is ideal for protecting your bones.
Understanding Bone Density
Bone density refers to the amount of calcium and other minerals in your bones. A higher amount of minerals means you have a higher bone density. A bone-density test will allow doctors to assess your bone health. The testing involves the use of X-ray and is a painless procedure. Your results on this medical test will compare your bone density to that of a healthy 20- to 25-year-old individual of the same sex. A score between -1 and -2.5 represents below-normal density; a score below -2.5 means that you have osteoporosis.
Effects of Low Bone Density
Having low bone density puts you at risk for developing osteoporosis. You are more likely to experience fractures because your bones are unable to support your weight or sustain pressure. They become fragile and brittle, making falls more likely as well. A woman's risk of having a hip fracture is the equivalent to her combined chances of developing breast, ovarian and uterine cancers, according to the New Jersey Department of Health and Senior Services. Keep in mind, however, that low bone density is not just a female health concern. One out of eight men has osteoporosis.
Benefits of Walking
Walking is one of the best physical activities you can do your bone health. In fact, walking 30 minutes a day can improve your bone density. It also slows bone loss in the legs. This weight-bearing activity is beneficial for bone health because it directly targets your spine, legs and hips. Walking is also a low-impact activity that you may be more likely to stick to on a regular basis compared with more vigorous, high-impact types of exercise.
Other Bone Protection Methods
Consuming certain vitamins and minerals in addition to exercising should be part of your bone health plan. Getting plenty of calcium is essential. You should consume 1,000 mg of calcium each day if you are a man or woman between the ages of 31 and 50, according to the Institute of Medicine's November 2010 recommendations. That amount stays the same once you are older than 50 if you're a man; up it to 1,200 mg if you're a woman older than 50. Vitamin D is also important for bone health; you need 600 IU a day if you're younger than 70. Always discuss any supplements with your doctor, because your health status may affect what amounts are appropriate.
References
- State of New Jersey Department of Health and Senior Services: Bare Bones on Osteoporosis
- American Academy of Orthopaedic Surgeons: Osteoporosis
- MayoClinic.com: Bone-density Test
- American Council on Exercise: Walking Can Be a Bone Booster
- American Journal of Medicine: Walking is Related to Bone Density and Rates of Bone Loss
- MayoClinic.com: Osteoporosis
