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12 Independent & Free Press, Tuesday,November 23, 2010 GET FIT & GET HEALTHY It's never too late to keep your bones healthy for life November is Osteoporosis Month and quite honestly 15 years ago I didn't know much about it. I thought it was an inevitable part of aging affecting only elderly women and that I didn't need to be concerned about it at my age. I have since learned osteoporosis has been called a pediatric disease with geriatric consequences. For healthy bones in our senior years we need to achieve peak bone mass when we are young, and maintain it as we age through physical activity and a nutrient-rich diet. Osteoporosis (pronounced Oss-tee-o-puh-RO-sis) literally means "porous bones". It is a disease that makes bones thin and weak and at risk of breaking, particularly the bones of the hip, spine and wrist. Even lifting or twisting can create enough disc compression to cause fractures of the small bones in the spine. Almost two million Canadians are living with osteoporosis; 1 in 4 women and at least st 1 in 8 men over 50. Osteoporosis osis is often called the "silent" disease because bone loss occurs urs without symptoms over time ime and people don't know they hey have it until a bone breaks aks from a minor fall that wouldn't dn't normally cause a fracture. Peak bone mass is achieved ved at age 16 in girls and age 20 in young men. Women and nd men alike begin to lose bone ne mass in their mid-thirties. For women the rate of bone mass loss increases after menonopause. The bone mass built up during our youth is intended d to last us through our lifetime. me. Your children are in their key bone building years but 88% 8% of Canadian children and youth are not meeting Canada's physical activity guidelines-- yet another reason to reduce screen time and get our children moving. Daily physical activity will improve a child's chil skeletal health and reduce their risk of deve developing osteoporosis in the future. During phys physical activity we use our muscles which pull again against our bones, stimulating formation of new bone and remodeling the bone to be stron stronger. It's nev never too late to make the chang changes necessary to keep your bon bones healthy for life. Weight be bearing exercises like walking, j jogging, hiking, dancing, jump jumping, stair climbing and/or a progressive resistance tra training program will help buil build healthy bones in our youth and maintain bone density a as we age. Exercise can also improve strength, flex exibility, posture, balanc ance and co-ordination wh which can reduce risk of falling and enhance act activities of daily living. O Osteoporosis can stri strike at any age. Resea search has not identified one single cause for osteoporosis, both heredity and lifestyle factors can play a role. Lifestyle factors are within your control. Exercise often and enjoy a nutrient-rich diet. Limit salt, caffeine, soft drinks, alcohol, screen time and don't smoke. Take a 60-second risk factor quiz or learn more about osteoporosis from Osteoporosis Canada www.osteoporosis. ca or contact by phone 1-800463-6842. If you haven't exercised regularly for a while, check with your healthcare provider before beginning a new exercise program. If you have been diagnosed with osteoporosis, you should work with a qualified health practitioner to develop a safe exercise program. Get your daily dose of activity. Submitted by Cydney Schumacker, Personal Trainer, www.iminspired.ca 4th Line Fitness Family & Cosmetic Dentistry pola Teeth Whitening DR. JOHN W. POND & DR. PENNY KIN Optometrists 372 Queen Street East Unit 5 Acton, Ontario (in the Sobey's Plaza) Personal Training Special! 36 Sessions $1500 519-853-4300 Hours: M-F 9:30-5:30 Evenings Available by Appointment We've Moved! to Serving Georgetown for over 16 years! New Patients & Emergencies Welcome! Asleep Dentistry Available Located inside Georgetown Marketplace Mall 256 Main Street South * Arthritis * Car Accident Injuries * Sports Injuries BAYNES PHYSIOTHERAPY GEORGETOWN 905-873-4964 Baynes for your pains. 905-877-2273 (CARE) www.georgetowndental.com HOURS: Mon. 9 am - 8 pm; Tues. 9 am - 6 pm Wed. 8 am - 8 pm; Thu. 9 am - 6 pm; Sat. 8 am - 3 pm WHY BIKE? For your body, for your state of mind & for your community! For more information on places to walk, jog, bike or run visit www.haltonhills.ca Call today 416.312.7417