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Osteoporosis is a condition in which the bones become brittle and weak, is responsible for about 70% of the hip fractures in Canada, leading to considerable disability. Healthy lifestyle choices begun at an early age combined with proper screening, early detection, and appropriate treatment can offset bone loss and prevent or delay serious complications.

Throughout our lives our bodies go through a process of breaking down old bone material and replacing it with new bone. In our early years, we make more bone than we lose until we reach our lifetime maximum bone mass. For a woman that can happen in her teen years. For men, it’s a little later. At that point, the process reaches a balance and the amount of bone made is about the same as the amount of bone lost. As we age, we begin to lose bone faster than we make it.

One in four Canadian women and one in eight men over the age of 50 will lose so much of their bone mass that their bones will become fragile and break easily. In severe cases, a simple hug can be enough to break a bone. Read the rest of this entry »

Moderately strenuous exercise, about 30 minutes a day, can lead to enormous benefits in terms of your mood, health, weight and the ability to live an independent and fulfilling life. The exercise doesn’t need to be athletic or difficult. Studies have shown that simply walking at a brisk pace for 30 minutes or more on most days can lead to significant health improvements. Add simple strengthening exercises two or three times a week and the benefits are even greater.

The January issue of Mayo Clinic Health Letter lists some of the benefits of 30 minutes of exercise a day:

Lower blood pressure: A reduction of 5 to 10 millimeters of mercury (mm Hg) is possible. In some cases, that’s enough to prevent or reduce the need for blood pressure medications.

Improve cholesterol: Exercise often increases the concentration of high-density lipoprotein (HDL or “good” cholesterol in the blood), especially when accompanied by weight loss. Exercise also helps reduce triglyceride levels.

Prevent or manage type 2 diabetes: Exercise helps insulin work better, lowering blood sugar.

Manage weight: Coupling exercise with a healthy diet is the best way to shed fat and maintain a healthier body composition.

Prevent osteoporosis: Exercise may increase bone density and protect against bone mass decline, especially if weight-bearing activities are involved.

Prevent cancer: Exercise has been shown to strengthen the immune system, improve circulation, reduce body fat and speed digestion. Each has a role in preventing cancer, particularly cancers of the colon, prostate, uterine lining and breast.

Maintain mental well-being: Exercise may help reduce stress, improve mild-to-moderate depression and anxiety, improve sleep and boost moods.

Increase energy and stamina: A lack of energy often results from inactivity, not age.

http://www.mayoclinic.org/