Bone & Muscle Health

Bone & Muscle Health Articles

Don't fall for hip fractures

Research has found that one in every two people older than 65 who fracture a hip will never be as physically active and independent as before the injury, and most will have trouble with everyday tasks like bathing, dressing, eating, and going to the bathroom. The CDC says that 95% of hip fractures are caused by falls. Taking action early to improve balance and coordination can help a person avoid falls and thus hip fractures and secure an active, healthy lifestyle. (Locked) More »

Stretching: The new mobility protection

Stretching keeps muscles long and flexible. That increases range of motion, reduces the risk for muscle and joint injury, reduces joint and back pain, improves balance, reduces the risk of falling, and improves posture. An overall stretching program will focus on the calves, the hamstrings, the hip flexors in the pelvis, quadriceps in the front of the thigh, and the muscles of the shoulders, neck, and lower back. It’s best to stretch every day or at least three or four times per week. More »

Easy ways to build better bones

There are many ways to build bone mass and reduce fracture risks. Weight-bearing activities and strength training exert force on the bones, which stimulates them to become stronger. Consuming calcium helps make strong bones, and taking vitamin D aids calcium absorption. Medications called bisphosphonates can help to reduce fractures, but do have rare side effects. Lifestyle change can also protect bone health, such as quitting smoking, limiting alcohol intake, and removing fall hazards in the home. More »

What makes my joints stiff in the morning?

Morning stiffness like in the back, knees, and feet are common complaints for many older adults. People cannot reverse the affects of joint aging, but they can reduce the severity and frequency of morning stiffness by being more active and adopting regular exercise to increase muscular strength and flexibility.  More »

Could occupational therapy enhance your quality of life?

It appears that four healthy habits—getting 150 minutes of moderate-intensity exercise per week, maintaining a body mass index between 18.5 and 27.5, no smoking, and drinking only in moderation—may prevent many cancer cases and death in white people. (Locked) More »

Help for your hands

Seven simple exercises are illustrated. Practicing them daily can preserve strength and flexibility in your hands and wrists and balance the effects of repetitive tasks like typing or gardening.  (Locked) More »

Why do I shrink as I grow older?

Men lose an average of two inches over the course of their lifetimes due to normal aging. There is no way to prevent height loss completely, but regular exercise to maintain good back strength, posture, and bone health can help. (Locked) More »