Weight Bearing Exercises

Strengthen Your Core!

The following exercises are designed toimprove the strength of your posture muscles,increase your postural awareness‚ and help maintain your bones. Just make sure that you are getting all the calcium you need to support this bone maintenance!

These exercises use a therapeutic elastic strip as a simple, low cost form of resistance. You may purchase an item like this from Shoppers Home Healthcare™ outlets, WalMart™ and most sporting goods stores. Prices vary typically between $10 and $20.

Generally speaking, use a resistance level that allows you to complete between 8 and 12 repetitions for 2 to 3 sets. If you are rehabilitating after an injury, be sure to check with your healthcare provider for the appropriate resistance and repetitions.

Always consult a physician before beginning any exercise program. Consult with your healthcare professional to design an appropriate exercise program and to avoid the potential harm of doing any inappropriate exercises for a particular problem. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider.


Tips for Standing Tall

Measure up now!

It's a great idea to monitor your height throughout your adult life so that if you do experience a sudden height loss, you can be aware and seek appropriate medical attention.

Tips for Tracking Height:

• Make a point of measuring your height on your birthday to ensure you have an annual check of where you stand.

• Use the adhesive height record provided in your kit to track your height over time.

1. Apply the height record in a convenient location (inside a closet door or door frame) with your actual height being closest to the top of the scale.

2. Make a note of the month/year in the space provided.

3. Check your height each year against your starting point, making note of the date of each measurement.

Straighten up now!

Stooped posture is something that can develop with age, in part because of declining bone density, but also because we spend so much time leaning forward – at the computer and driving a car, for example.

Tips for Better Posture:

• Whenever you can, practice walking tall. Imagine a string is lengthening you from the crown of your head. Draw back your shoulders and let them fall comfortably as you walk. Eventually this may become second nature.

• If you work at a computer, take regular breaks. Stand up and take time to stretch and pull back your shoulders.

• As you sit working at a desk, practice tightening your abdominal muscles.

• If you are on a long car ride, take frequent stretching breaks and work on sitting with shoulders pulled back as you drive.

Exercise rules!

Tips for Getting Moving:

The good news is that just about any type of exercise is great for bone health, and many may help to improve your posture. Some good examples of weight-bearing, strengthening, and posture exercises are on the reverse side of this sheet. You can also check for more suggestions.

Nutrition counts!

Exercise is great, but it won't improve bone health if your calcium intake is inadequate.

Tips for Getting Enough Calcium and Vitamin D:

• Review the Osteoporosis & Calcium Quick Facts card included in this kit to assess how much calcium and vitamin D you need and how much you are getting.

• If necessary, think of ways to work more calcium and vitamin D into your diet. Add an extra glass of milk or try snacking on yogurt to up your calcium intake. For vitamin D, try eating fish such as salmon or sardines regularly.

• Be realistic about how much you are eating. If you aren't getting adequate amounts, consider a calcium supplement to boost your levels.

• Look for a calcium supplement which contains a high level of vitamin D. Most supplements contain either too little vitamin D or none at all.

• Chances are you are going to be taking your calcium supplement at least once a day. Make sure you find a product with a taste that you enjoy.


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