The Osteoporosis Center offers education and rehabilitation programs
for those with, or at risk for, low bone density.
The Haywood Regional Health and Fitness Center has exercise programs designed for people with low bone density and those who need to improve their balance skills.
Osteoporosis Rehabilitation Program - Bone Connections
Dedicated professionals, who specialize in osteoporosis management, will provide you with the skills and information you require to live successfully with low bone density.
Class size is limited to meet the needs and activity levels of the individual participants.
All classes are by physician referral.
Exercise For Strong Bones
Exercise done on your feet such as walking, dancing and stair-climbing can beneï¬t your bones. Resistance exercise such as lifting light weights or using a rubber resistance band is also beneficial.
Exercise can also improve balance, thereby helping to prevent falls.
Thirty minutes of weight-bearing exercise such as walking, three times per week, will help prevent and treat osteoporosis. Other weight-bearing activities include dancing, jogging and using an elliptical trainer or stair climber.
Avoid exercises that require twisting and bending forward at the waist.
A health professional such as an exercise physiologist or physical therapist can offer more information on safe exercise.
Review your medications with your healthcare provider. Some medications can affect your ability to maintain your balance.
Check your home carefully for fall hazards such as poor lighting, loose electrical cords, clutter and throw rugs.
Clean up spills on the ï¬‚oor right away.
Install handrails on stairways and in the bathroom, near the tub and toilet.
Store the things you use the most often where you can reach them easily.
If your test results show that you are at increased risk for fracture, you may beneﬁt from use of an FDA-approved osteoporosis medication. Your doctor can help you decide which medication would be best for you.
Tips To Prevent Bone Loss
Ensure adequate calcium intake (1200 mg.) daily from diet or supplements. Take your calcium supplement with food and take no more than 600 mg in one dose. If your stomach becomes upset or constipation occurs with a calcium carbonate product, try a calcium citrate product. Be sure to drink plenty of water and include ﬁber in your diet.
Get enough Vitamin D (at least 8OO-1000 IU) daily from diet or supplements. Your skin can also make Vitamin D when exposed to sunlight, however, skin, darker skin and the use of sunscreens may prevent this process. Cloudy days and long winters may not provide enough sunshine to allow adequate Vitamin D production.
Try to be on your feet and moving at least four hours every day.