| Osteoporosis is a disease of the bones that develops | | | | 1,000 milligrams of calcium and 200 IU (International |
| over a long period of time. The bones in the body | | | | Units) of Vitamin D daily. Those who are past 50 |
| start to weaken increasing with age. Many people are | | | | should take 1200 milligrams of calcium daily. Individuals |
| not even aware that they have it until they fracture | | | | from age 51 to 70 require 400 IU of Vitamin D and |
| a bone. | | | | those over 70 should have 600 IU. However, more |
| Some people are more prone to osteoporosis than | | | | recent research has increased the requirement for |
| others. Women are more likely to have it than men. | | | | Vitamin D to 400 to 800 IU for those under fifty and |
| Small boned people are at higher risk than large | | | | 800 to 1,000 IU for adults who are fifty years or |
| boned individuals. Caucasian and Asian women are at | | | | older. Adults on various medications should also |
| a higher risk than Hispanic and African-American | | | | evaluate their prescriptions. Some medications can |
| women. It usually affects people who are 50 and | | | | cause loss of bone mass. Some examples are |
| older. Even though the incidence is higher in women, | | | | glucocorticoids and corticosteroids. People also |
| men do develop osteoporosis especially men who live | | | | increase their risk for osteoporosis by following an |
| past the age of 65. | | | | inactive life style. Exercise will build bone density as |
| Osteoporosis is usually preceded by osteopenia. The | | | | well as develop muscle strength. When you stress |
| medical profession defines osteopenia as low bone | | | | your bones by engaging in physical exercise, the |
| mass that has not yet reached the level of | | | | body responds by building new ones. You need to |
| osteoporosis. Those who do not have osteopenia or | | | | engage in two types of activities: weight bearing |
| osteoporosis need a plan to prevent it. Individuals | | | | exercise and strength bearing exercise. |
| who already have one or the other should employ | | | | Weight bearing exercise involves placing weight on |
| strategies to control it (prevent further bone loss). A | | | | your feet as you do when walking, stair climbing or |
| successful plan will consist of methods to prevent | | | | jogging. A good strength bearing exercise is weight |
| bone loss and build bone mass. Since alcohol | | | | lifting. If you already have osteopenia or |
| consumption and smoking can damage bone, doctors | | | | osteoporosis, you should ask your doctor for a |
| recommend that people at risk avoid smoking and | | | | referral to a physical therapist. A physical therapist |
| restrict alcohol consumption. A good diet is also | | | | can help you work out an exercise program that is |
| essential. For maximum bone health the body needs | | | | doable, challenging and enjoyable. Planning a program |
| calcium and Vitamin D. Calcium constitutes a major | | | | with a physical therapist will also ensure that the |
| part of bones. Vitamin D is necessary to help the | | | | exercises will be safe and effective. In addition to |
| body absorb the calcium. | | | | building bone and muscle mass, you also need |
| According to the US Surgeon General's office, men | | | | exercises that help balance and coordination. |
| and women between the ages of 19 and 50 require | | | | |