Take Charge: Lifestyle Changes to Address Osteoporosis

Osteoporosis can impact a lot of people and their daily life. You may have been diagnosed or know someone that has been as it can affect 1 in 3 women and 1 in 5 men over the age of 50. Osteoporosis occurs when creation of new bone does not keep up with the loss of old bone. This causes bone to become weak and brittle. As a result, mild stresses to the body, such as bending forward or coughing, can cause a fracture. The most common places for fracture include the back, hips, and wrists. Symptoms in later stages of osteoporosis may include back and joint pain, stooped posture, and loss of height over time. To diagnose osteoporosis, you can talk with your doctor about obtaining a DEXA scan to test your bone mineral density.

Unfortunately, another layer as we age is our balance starts to decline even if just a little. This puts us at risk for falls, which then puts us at a higher risk for fractures. This is magnified if we are dealing with osteoporosis.

Some tips for fall prevention are:

Talk to your doctor. Ask about physical therapy for balance and strength training. Be honest about your concerns.
Review your medications with your doctor. Taking multiple medications increases the chance of side effects, drug interactions, and risk of falling.
Light up your home to make it safer and prevent falling. Clear the way and remove tripping hazards. Place a chair in your bedroom so you can sit to dress and put on shoes.
You can make bathing easier with grab bars, shower seats, or adjustable shower heads.
Keep items frequently used at waist or shoulder height so they are easily accessible.

As a physical therapist, I focus on the non-pharmacological management of osteoporosis. I encourage physical activity, help decrease risk for falling with balance interventions, and provide safe and effective weight-bearing exercises for bone and muscle strengthening. I also provide education on movements and activities to limit or avoid, depending on your level and location of osteoporosis. Some of the non-pharmacological management of osteoporosis that we would discuss are:

Calcium, Vitamin D, and Protein Intake
Weight Bearing Exercise and Muscle Strengthening
Balance Program
Fall Prevention Techniques
Smoking Cessation
Limiting Alcohol and Caffeine Consumption

Our osteoporosis programs at Life in Motion Gym or in the community are designed to help build strength and improve balance to reach your functional goals and improve overall performance. Improving pain and decreasing risk for fracture are added benefits. Listed below are the current osteoporosis programs we are offering:

Osteoporosis Workshop- Fox Chapel Area Adult Education

Thursdays at 5-6 PM

3/13/25 through 3/27/25

During this 3-part educational workshop, we focus on safe body mechanics with daily activities, functional, weight-bearing strengthening exercises, and balance activities to prevent fall risk through discussion, demonstration, and practice.

Osteoporosis Exercise Classes- Life in Motion Gym

Thursdays at 2-3 PM

4/10/25 through 5/8/25

During these 5 group exercise classes, we focus on full body, weight-bearing strengthening, balance exercises, and body mechanics with squat/lifting activities.

1:1 Personal Training with Sarah for Osteoporosis

I will tailor a program of exercises to address osteoporosis specifically for you! We will work toward your specific needs and goals.

To learn more about Life in Motion Gym, train with Sarah 1:1, or register for the Osteoporosis Exercise Class, reach out to us via phone or email!

Phone: (412) 213-8524

Email: info@lifeinmotiongym.com

Website: https://lifeinmotiongym.com/

Sarah Andrews, PT, DPT