Prevent and Treat Osteoporosis and Osteopenia

The National Osteoporosis Foundation estimates that about 54 million Americans have osteoporosis and low bone mass (osteopenia), placing them at increased risk for osteoporosis. Studies suggest that about one in two women and up to one in four men, age 50 and older, will break a bone due to osteoporosis. Commonly called a “silent disease,” breaking a bone is often the first indication of osteoporosis.

Osteoporosis and osteoporotic fractures are associated with long-term disability, physical limitations, depression, and reduced quality of life. Although osteoporosis more than doubles the risk of any fracture, 50 percent of women who have a fracture have osteopenia rather than osteoporosis.

Exercise to Improve Bone Health

The American College of Sports Medicine (ACSM) reports recent evidence that exercise can delay the onset of osteoporosis, reduce fracture risk, and is an important part of treatment programs for osteoporosis and low bone mass. Exercise increases bone density, volume and strength, and increases an individual’s overall muscular strength. Building muscle and strength improve coordination and balance which can help reduce the risk of falls, improve daily function, and delay the loss of independence.

A comprehensive exercise program is recommended. This includes aerobic activity for cardiovascular and metabolic health benefits, along with some form of higher velocity, higher intensity resistance training. ACSM and the CDC recommend at least 150 minutes/week of moderate intensity aerobic activity, focusing on weight-bearing activities such as walking, jogging and/or aerobics, combined with resistance training at least 2 days/week at moderate to vigorous intensity.

Wellspring offers a variety of programs and classes for bone health. All programs are led by our degreed and certified Health Fitness Specialists:

• Group exercise classes — both land and water options — focus on aerobic exercise, strength training and balance.
• Stronger You, an independent exercise option, is individualized to each client, with modification for chronic conditions or orthopedic limits. Stronger You includes specific strength training exercise at moderate to high intensity (power training along with activities to improve balance). A Wellspring Health Fitness Specialist tracks progress and makes recommendations for weight adjustments or modifications based on participant goals and preferences.

For more information about our Wellspring programs, call 608-643-7606 or email Wellspring@SaukPrairieHealthcare.org.