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CONTENTS

Managing Your Osteoporosis

"Osteoporosis" and "osteoarthritis" are often confused because of the similarity in their names. Osteoporosis is often referred to as "the silent thief" because the disease can progress without any signs until a fracture occurs. For more information on osteoporosis, contact BC Women's Osteoporosis program. Osteoarthritis is a degenerative joint disease characterized by painful, stiff and deformed joints. Commonly the joints of the hips, knees, fingers and feet are affected. The treatment and care of each condition is completely different. For more information on osteoarthritis, contact the Arthritis Society.

Helpful treatment choices for osteoporosis include medication, nutrition and exercise. Exercise is important because it improves your muscle mass, increases your strength , and improves your balance. Osteofit is a safe exercise and education program if you have osteoporosis, osteopenia or feel at risk for falling. Osteofit helps you increase your strength, balance and coordination. It can increase your confidence and improve your quality of life.

Risk factors for osteoporosis

There is no one cause of osteoporosis. For both men and women, genetic make up explains about 60-80% of a person's bone mass. The remaining 20-40% of bone mass is explained by other factors. Other factors that lower the amount of bone mass are called risk factors. Risk factors for osteoporosis include:

  • Being 65 or older
  • Having had a previous fracture
  • Someone in your family having a fracture because of osteoporosis
  • Being on certain drugs for more than three months such as prednisone
  • Medical conditions (such as Celiac disease, Crohn's disease) that slow down absorption of nutrients
  • Early menopause (before age 45)
  • Body weight less than 57 kg (125 lb)
  • Low calcium intake
  • High caffeine intake
  • Smoking

Risk factors add up so if you are over 50 and have more than one of the risk factors, talk to your doctor about being tested for osteoporosis. Knowing your risk factors helps you find things that you can change in the choices you make everyday. By making changes such as what you eat and drink and by doing exercise safely, you can improve your bone health and lower your risk of developing osteoporosis.

Lifestyle changes you can make to decrease the risk of osteoporosis

  1. Limit caffeine intake - no more than 3-4 caffeinated beverages/day
  2. Limit alcohol intake - no more than 2 drinks/day. Alcohol an affect the body in many ways so individuals should discuss its use with their family doctor
  3. Ensure that you receive adequate calcium and vitamin D through diet, supplements, or both
  4. Stop smoking
  5. Participate in appropriate weight-bearing and strength training exercise programs, like Osteofit

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Osteofit classes

Osteofit classes begin with a lively discussion on a topic relating to living with osteoporosis. This is because every one at the Osteofit class has questions and concerns about living with osteoporosis. The exercise portion of the class includes a warm-up followed by stretching and strengthening exercises that might involve using weights, bands, and/or bean bags. The exercises may be done seated, standing, or on a mat. Each class ends with a relaxation exercise and visualization.

The exercises are tailored to meet your needs so that everyone participates at her or his own level. Education is provided every step of the way. Everyone gets personal attention because of the low instructor to participant ratio.

Osteofit is not just an exercise class. You learn more about living with osteoporosis and what community resources are available to you. A variety of topics that have been prepared by the Osteoporosis Program at BC Women's are shared and discussed at each class. In the class setting, you meet others facing the same challenges you are. Osteofit provides you a chance for fun, to meet others, get healthier and all in a supportive environment.

Click here to find a class.

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