We must continue to move as we get older even if it is uncomfortable on joints. Walking is not enough to keep bones healthy although it is one of the very best exercises you can do for overall health including bone health. Experts tell us we must lift even light weights to add pressure to the bones.
You see, as we get older and frequently more sedentary, we need to create physical stress on bones. The muscles pull on bones and that stress helps bones to remain strong. So get a few inexpensive hand weights or a large can of something from your pantry and lift and curl. Try some rubber tubing for resistance frequently the bands come with a how to video or booklet to get you started.
How much calcium is enough? This seems fairly consistent from the web to my physician.
Adults 19-50 (and men until age 71) should get 1,000 mg per day
Women over age 51 and men over 71 get 1,200 mg per day unless directed by your doctor.
Be sure to include calcium builders in our daily diets these are some of the choices that are highest in calcium
- Medium Sardines 8 370mg
- Salmon 6oz 360mg
- Yogurt 6oz 350mg
- Fortified Orange Juice 1 cup 300mg
- Medium Dried Figs 10 each 269mg
- Tofu ½ cup 258mg
- Broccoli 1 cup 178mg
- Our Health Co-op Calcium Magnesium Supplement per capsule 300mg
Another frequent factor in the elderly falling is poor vision. I remember when my Mom got her cataracts corrected she had been complaining about how dingy her sofa had gotten. Once she got the cataracts corrected she was amazed at how clean it really was. Eye changes can occur quickly as we age so getting an eye examination each year is very important and supplement with things like lutein, bilberry, and taurine can be very helpful.
I was diagnosed with osteopenia in my late 40’s and have tried to be diligent in my efforts to keep my frame strong. After two years of working with weights, taking Our Health Co-op calcium, and watching what I eat my efforts paid off by reversing my bone density to better than normal levels. Start now don’t wait.