Monday, September 15, 2008

Calcium And Exercise To Strengthen The Bones - Do You Get Enough?

“A stumble, a fall - a broken bone: many older people are afraid of this happening. The German Institute for Quality and Efficiency in Health Care has published information about how you can protect yourself. Research shows that regular adequate intake of calcium and exercise can strengthen the bones. The World Health Organization (WHO) recommends a minimum daily intake of calcium of 1,300 mg for women after the menopause and men over the age of 65. Some people believe that they can best protect themselves by not moving around too much and trying to avoid situations where they might have a chance of falling. But in reality being too immobile is one of the major risk factors for osteoporosis. If you spend a large part of the day sitting or lying down, your bones are more likely to become weak and brittle. Physical activity that involves carrying your weight can actually strengthen your bones. One of the easier ways to get exercise with a low risk of injury is brisk walking. According to the Institute, even in older age, walking is a simple way of getting enough exercise that people feel comfortable with - and it benefits more than the bones, as well. Professor Sawicki said: ‘Injury is of course always possible when you exercise. But people who are more active strengthen their muscles and bones - and that can help them stay physically stable and secure. People may gain more confidence in their bodies and that might mean a lower risk of stumbling and falling.’”

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