Osteoporosis is a condition characterised by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased risk of fractures, especially in older women. According to the International Osteoporosis Foundation, osteoporosis affects one in three women over the age of 50 worldwide. Fortunately, there are some steps that you can take to help prevent this health issue, from nutrition and lifestyle changes to getting fit at a fitness studio in Hampton that offers strength training for women and personal training for women.
Start strength training for women
One of the most effective ways to prevent osteoporosis is through regular exercise. Weight-bearing exercises, such as walking, jogging, and dancing, can help to stimulate bone growth and increase bone density. Resistance training, using weights or resistance bands, can also help to build muscle strength, which can in turn support and protect the bones. A leading fitness studio Hampton recommends that to maintain bone mass, women should aim for at least 30 minutes of moderate exercise most days of the week.
If you’re not sure what the best exercises would be for you, you can always get personal training for women – it’s ideal for beginners! If you are already experiencing bone density loss or have a family history of osteoporosis, strength training for women will improve your bone density in your hips and spine and help reverse symptoms.
Start a healthy, nutritious diet
In addition to exercise, you should pay attention to your diet. Calcium and vitamin D are essential for bone health. Foods that are high in calcium include dairy products, dark leafy greens, and fortified cereals. Vitamin D can be obtained through sunlight exposure, but it can also be found in oily fish like tuna and salmon, egg yolks, and fortified foods. A leading fitness studio Hampton recommends that women should aim for 1,000-1,200 milligrams of calcium and 800-1,000 IU of vitamin D daily.
Stop smoking and excessive alcohol
Avoiding smoking and excessive alcohol consumption can also help to prevent osteoporosis. Smoking has been linked to lower bone density and lower oestrogen levels, leading to increased risk of osteoporosis as well as making it easier to fracture your bones and take longer to heal. Both smoking and excessive alcohol consumption slows down the production of bone-producing cells, called osteoblasts, interferes with the body’s ability to absorb calcium, and slows the production of new bone tissue.
Leading gyms, including this fitness studio in Hampton, offer mindset coaching in addition to personal training for women to help you break out of unhealthy patterns and connect with your strengths to develop the good habits you deserve!
Know your family history
When you know your family history of disease risks, you can take effective steps to help keep your body and bones healthy and strong. For women who are at risk of osteoporosis, such as those who have a family history of the condition, a history of fractures, or early menopause, it’s important talk to your healthcare provider about additional steps you can take to prevent this health issue. In some cases, medications may be recommended to help prevent bone loss.
Now is the best time to join a top fitness studio in Hampton
If you are part of a gym and want to get fit, you can also talk to them about designing a program of specific strength training for women and personal training for women that targets healthy bone development. If you’re not part of a gym, it’s a great idea to join a women-only fitness studio in Hampton that’s designed specifically around women’s health issues and fitness needs!