Osteoporosis is common alongside sarcopenia in the ageing body and increases our risk for fractures significantly.
An estimated 50% of women and 20% of men over 50 will suffer from an osteoporosis-related fracture, with the likelihood increasing as each decade passes.
Our bones are a dynamic organ that continuously breaks down and reforms every day. As we get older, this risk of osteoporosis can result in falls and serious injuries, such as hip fractures. Prevention is far better than a cure; as many as 60% of elderly people report never regaining independence in their daily life after a hip fracture – these kinds of injuries are also consistently linked to lower quality of life, shorter life expectancy, higher rates of institutionalisation, and overall worse health outcomes.
So, what can you do now to help keep your bones strong? Research shows that for every hour of physical activity per week, including walking, the risk for hip fracture reduces by 6% – increase this to 90 minutes of activity, five days a week, and the overall risk reduces by 55%!
And if you’re not resistance training, you should be. Of all types of exercise, progressive strength training is the most impactful in reducing the risk for all types of fractures by improving strength, increasing muscle mass and reducing the risk of trips and falls.
So, if you feel like being in your 60s is too late for you to get in shape, you couldn’t be more wrong! Regular exercise, strength training in particular is important to ensure the optimal health of your bones as you age.
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