Know More About Bone Health in Older Adults
Our bones are living tissues that constantly renew themselves. However, this renewal process slows down as we age, making our bones weaker and more prone to fractures. Conditions like osteoporosis can also develop, reducing bone density and strength.
Why Our Bone Health Declines with Age
- Decreased Bone Density: Our bone mass declines after age 30. This natural process tends to accelerate, especially in postmenopausal women, due to lower estrogen levels that typically help protect bone density.
- Reduced Calcium Absorption: As we age, our ability to absorb calcium from our diet often decreases. This reduction can impact our bone health since calcium is crucial for maintaining bone strength.
- Chronic Conditions: Conditions such as rheumatoid arthritis, osteoarthritis, thyroid problems, and certain cancers can negatively affect bone health. Physiotherapy plays a crucial role in these conditions, making it even more important to stay proactive about bone care.
Physiotherapy Techniques to Enhance Bone Health in Older Adults
Geriatric physiotherapy in Spruce Grove provides various techniques to strengthen your bones, improve balance, and enhance overall bone health. Here are some effective methods we can incorporate into your routine to support your bone health as you age:
1. Weight-Bearing Exercises
Weight-bearing exercises are essential for boosting bone health. These activities support body weight, stimulate bone formation, and increase bone density.
- Walking: Walking is a practical exercise. It helps stress the bones, encouraging them to rebuild and strengthen.
- Jogging: If you’re up for a more intense workout, jogging is excellent for your bones. The impact helps stimulate bone growth, particularly in your legs and hips. If jogging feels too strenuous, you can opt for a gentle or brisk walk.
- Stair Climbing: This activity not only boosts your cardiovascular health but also strengthens the bones in your lower body. If you have stairs at home or in your community, taking a few extra trips up and down each day can be beneficial.
2. Resistance Training
Resistance training enhances muscle strength and provides better bone support and protection.Resistance bands are versatile tools for performing various exercises.
- Resistance Band Chest Press: You can perform this exercise with back support while standing or seated on a chair. If sitting, ensure your back is straight, and your shoulders are relaxed. Anchor the band behind you at chest height. Hold the band handles (or the band itself if it’s a loop band) with both hands. Keep your elbows bent and your hands at chest level. Push the handles forward until your arms get extended, then return to the starting position. Perform 10-15 repetitions. It targets the chest, shoulders, and triceps.
3. Balance and Coordination Exercises
Balance and coordination exercises lower the risk of falls and lead to fractures in older adults’ bones, which can lead to fractures in older adults. Try these exercises in your daily routine to help you stay steady on your feet.
Yoga:
Yoga enhances your balance while also strengthening your muscles and bones. Some beneficial poses include:
- Chair Pose: Try standing with your feet, bending your knees and lowering your hips like sitting in a chair. Extending your arms overhead builds leg and core strength, improves balance, and supports bone health.
Balance Drills:
Simple exercises can significantly improve your stability and reduce fall risk:
- Simple Side-to-Side Movements: Stand with feet shoulder-width apart and gently shift your weight from one side to the other. This drill enhances lateral stability and balance during side-to-side movements, benefiting everyday activities.
4. Posture Improvement
Maintaining good posture is essential for alleviating unnecessary stress on your spine and preventing bone-related issues. Physiotherapy for older people helps you learn exercises to strengthen the muscles that support your spine, enhancing bone health, improving posture, and reducing the risk of falls and fractures.
Upper Back Strengthening: Row Exercises
To perform rows using a resistance band, follow these steps:
- Secure the resistance band at waist height on a stable anchor point like a door handle or sturdy furniture.
- Stand or sit facing the anchor with feet shoulder-width apart, grab the handles, and extend your arms straight in front of you, knees slightly bent, and back straight.
- Pull the band towards your chest, bend your elbows, and squeeze your shoulder blades together. Keep your elbows close to your body. Perform 10-15 repetitions.
Core Strengthening:
A strong core supports your spine and improves your posture, essential for bone health. You can try these exercises:
- Planks: Holding a plank position with your body straight from head to heels, supported on your forearms and toes. It strengthens your entire core and promotes spinal health.
- Bird-Dogs: Position yourself on all fours and stretch your arm and opposite leg while maintaining a straight back. It enhances stability, strengthens your core, and promotes spinal alignment.
Additional Tips for Bone Health
In addition to the physiotherapy techniques, there are various ways to strengthen your bones; here are some additional tips to further enhance your bone health:
- Nutrition: We ensure enough protein, calcium, and vitamin D intake. These nutrients help maintain strong and healthy bones.
- Avoid Smoking and Alcohol: Both smoking and alcohol consumption can weaken your bones. Steering clear of these habits helps protect your bone health.
Strengthen Your Bones, Enhance Your Life
Bone health becomes increasingly crucial as one ages. Geriatric physiotherapy in Spruce Grove provides a comprehensive approach to keeping your bones strong and healthy.
Ready to boost your bone health?
Our expert physiotherapists, with years of experience in bone health management, are here to help every step of the way. Contact us to take the first step toward better bone health.
Don’t wait—let’s start boosting our bone health with physiotherapy today!
