Facts
Low bone density is medically referred to as ____
Osteopenia
What do osteoporotic bones look like?
What does calcium do?
Builds and maintains bones
Canned goods, water bottles, books, grocery bags
Why is balance important?
Prevents falls
What does the word "osteoporosis" mean?
Porous bones
Name a sign of osteoporosis
Back pain, loss of height over time, stooped posture, bones breaking easily
Why do you also need vitamin D in addition to calcium?
Vitamin D is needed to absorb calcium
Name 2 benefits of exercise
Increase muscle strength, improve balance, decrease risk of fractures, improve posture, reduce pain
True or False: Doing strength exercises can help reduce your risk of falling.
True: Stronger muscles improve stability and make it easier to move safely.
What age should you start getting bone density screenings?
Women: 65
Men: 70
Falls, fractures, and loss of independence
Sunlight
What 2 types of exercise is important for bone health?
Weight-bearing exercise and resistance training
What is one exercise or activity that can help improve your balance?
Standing on one foot, standing with your eyes closed, yoga, tai chi, heel-to-toe walk
How many people in the U.S. have low bone density?
44 million
What bone fracture has the most serious impact?
Hip fractures
How many mg of calcium should you consume each day?
1,200mg
True or false: Resistance training requires weights or gym equipment.
False: Your own body weight can provide resistance. Some examples include squats, lunges, push-ups, planks, sit-to-stands.
Loose rugs, clutter, cords, poor lighting, wet floors
Name 3 modifiable risk factors of bone loss
Low calcium and vitamin D, lack of physical activity, smoking, excess alcohol, medications, sedentary lifestyle
How many people in the U.S. get osteoporotic fractures each year?
2.3 million
Name 3 sources of calcium
Dairy products, leafy greens, canned sardines or salmon w/ bones, fortified plant milks or juices
Name one home activity that can help maintain bone and muscle strength
Cleaning, hanging laundry, yoga, climbing stairs
What are 2 things you can do to reduce fall risk?
Tape cords to baseboards, install grab bars in the bathroom, non-slip mats in the bathroom, remove area rugs, ensure proper lighting, wear sturdy shoes outside