Exercise classes aimed at seniors in south-east Queensland are gaining traction as a proactive measure to strengthen bones and combat osteoporosis. With approximately six million Australians experiencing low bone density, including 1.6 million diagnosed with osteoporosis, the risk of serious fractures increases with age.
Health experts advocate for a dual approach combining a calcium-rich diet with strength training exercises to enhance bone density and reduce the likelihood of injuries. Strength training, in particular, focuses on resistance activities that help stimulate bone growth and improve balance, essential for maintaining stability as one ages.
Diet plays a critical role in bone health. According to dietitian Julie Gilbert, incorporating calcium-rich foods into the diet—such as cow’s milk, fortified plant-based milks, yogurt, cheese, and canned salmon—can significantly contribute to preventing osteoporosis. Other beneficial food sources include almonds, green leafy vegetables, tofu, and tahini. Calcium is vital, as it constitutes a major part of our bones and teeth, and insufficient intake can lead to calcium being leached from our bones.
Additionally, obtaining adequate vitamin D is crucial for effective calcium absorption. Gilbert recommends spending at least 10 minutes outside most days to improve vitamin D levels, which, in turn, helps calcium absorption.
Christine Bryden, a senior living with osteoporosis, shared her experience of initially being hesitant to lift weights. However, she soon discovered that strength training not only enhances her physical strength but also boosts her confidence. She remarked that her new exercise routine allows her to move about freely without the fear of falling.
Overall, incorporating strength training and maintaining a calcium-rich diet are essential strategies for those looking to improve their bone health and overall well-being as they age. Such initiatives not only help build stronger bones but also instill a sense of empowerment in seniors, fostering a more active and fulfilling lifestyle.