Healthy Bone Program

12 week program for Osteoporosis and Osteopenia

Disease Severity

There is often confusion regarding the difference between these three terms. See below for official definitions of each.

1

"Osteoporosis is a bone disease. The word “osteoporosis” simply means porous bones. It is a bone disorder characterized by decreased bone strength as a result of reduced bone quantity and quality. A person with osteoporosis has an increased risk of breaking a bone (fracturing) easily.”

2

"Osteopenia is commonly seen in people over age 50 that have lower than average bone density but do not have osteoporosis. The diagnostic difference between osteopenia and osteoporosis is the measure of bone mineral density.”

3

"Osteoarthritis is the most common form of arthritis. It is a degenerative joint disease that involves thinning or destruction of the smooth cartilage that covers the ends of bones, as well as changes to the bone underlying the joint cartilage. Osteoarthritis produces pain, stiffness and reduced movement of the affected joint, which ultimately affects one’s ability to do physical activities, reducing quality of life.”

Common risk factors for osteoporosis and osteopenia?

Some lifestyle risk factors for osteoporosis can be avoided.

However, uncontrollable risk factors may include family history/genetics, being female (although osteoporosis is NOT just a woman’s disease), older age, menstrual history, history of a hysterectomy.

Lifestyle-related risk factors may include diet (i.e. lacking calcium or vitamin D), excessive and chronic consumption of alcohol or caffeine, smoking, and physical inactivity.

Importance of exercise for osteoporosis and osteopenia

Certain types of exercise strengthen muscles and bones, while other types are designed to improve your balance — which can help prevent falls

Exercising if you have osteoporosis means finding the safest, most enjoyable activities for you given your overall health and amount of bone loss.

It's never too late to start exercising. For older adults, regular physical activity can:

Increase your muscle strength
Improve your balance
Decrease your risk of bone fracture
Maintain or improve your posture
Relieve or decrease pain

Topics covered during the Healthy Bone program

Why is bone health so important
What can you do for your bone health? Lifestyle factors and tests (DEXA, etc.)
Healthy diet to aid bone health
Posture and core strength
Fall prevention, balance and stability
Functional strength for activities of daily living
Importance of maintaining an exercise routine (possible barriers)
Aerobic activity, finding time in your day (including group classes)
Stretching and range of motion

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