Four Myths about Osteoporosis
Knowing the facts could help your bones.
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Myth 1. Osteoporosis is an unavoidable consequence of aging.
Fact: It’s true that age is a risk factor for osteoporosis. But it can be avoided, and the younger you are when you start trying, the better your odds of avoiding this bone-thinning condition.
What do you need? A combination of regular weight-bearing activity (walking, dancing, tai chi—exercises involving carrying your weight on your legs), a diet that includes recommended levels of calcium and vitamin D, and avoidance of smoking and excessive drinking.
Myth 2. Osteoporosis is a women’s condition.
Fact: While women are more likely than men to develop osteoporosis, one out of every five Americans with osteoporosis is a man. And although it can occur at any age, most of the time osteoporosis affects people over 50. Post-menopausal women whose bodies no longer produce bone-protecting estrogen can lose as much as 20 percent of their bone density—but even men’s bones can thin to the point that a sneeze can result in a fracture.
Myth 3. If you have osteoporosis, you shouldn’t exercise because you might fall and break a bone.
Fact: If you already have osteoporosis, you need to ask your doctor before starting any exercise regimen, because some positions and exercises can increase your risk of spinal compression or a bone fracture. However, there are exercises that can strengthen muscle and improve balance, reducing your risk of falling. After checking with your doctor, you can look into physiotherapy or bone-building exercise classes offered in your area.
Other benefits of exercise include increased ability to do everyday things like climbing stairs and getting in and out of cars and chairs, which helps preserve independence, and better self-image.
Myth 4. Weight-bearing exercises are the only kind that help stave off osteoporosis.
Fact: Weight-bearing exercise is thought to be most effective at keeping bones healthy because it stresses the skeleton, prompting the body to regenerate bone cells. These include walking, jogging, dancing, tai chi, and other exercises that keep your weight on your feet.
Other activities, including strength-training and flexibility exercises, can strengthen key muscles and help break or prevent falls, while still others help preserve posture and decrease the likelihood of compression fractures of the spine, which can be painful and height-reducing. Many of these exercises can be done while sitting, standing or lying down.
For ideas on different types of exercises you can do, see How to Build Your Bones. And always check with your doctor first.
