Osteoporosis

Exercise Guidelines

* Obtain physician clearance before beginning an exercise program.

* Perform regular flexibility exercises to improve range of motion.

* Perform regular endurance exercises to increase muscular endurance. Walking may be most beneficial as it provides some impact for bone health.

* Resistance training should be performed regularly to help prevent further bone loss. This should be started at a low intensity.

* Exercises promoting balance should be performed regularly to decrease chances of falls. Trunk strength should be improved.

Nutrition Guidelines

* Vitamins and minerals needed for bone health (e.g. calcium, magnesium, phosphorus) should be consumed in adequate amounts (e.g. 1500mg per day of calcium). Thus, it is important to have a diet with lots of variety to ensure adequate intakes of all necessary nutrients.

* A heart healthy diet should be consumed on a daily basis that emphasizes fruits, vegetables, whole grains, lean proteins and low-fat dairy products.

* A high-protein diet is discouraged as this can lead to the depletion of calcium from the bone.

* Consult with your physician and/or dietitian to determine the need for supplementation.