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RUN FOR YOUR LIFE Even mild exercise can help strengthen bones

An astounding 25-60 per cent of all 60-plus women develop spinal fractures. Ironically, most of these fractures occur from relatively minor falls or accidents.

It is a situation which can be averted, says C. Ramesh Babu, consultant orthopaedic surgeon.

“We don’t exercise; most of us are not physically fit. And we eat junk food, which takes up food volume without supplying minerals such as calcium and magnesium. Our body then takes its mineral requirement from our bones, This makes our bones porous and weak, setting the stage for fractures.” “A Bone Mineral Density test can let you know if you are loosing bone density, says consultant orthopaedic surgeon Kailash Nath. Posture is crucial. Our wrist, spine and hipbones are particularly prone to getting fractured, so caution in the way we treat these bones can help us steer clear of fractures. When you lift weights from the ground, go down on your knees instead of bending forward. Do not hunch. You might keep a pillow behind your back for comfort, but keep your spine straight even when you lean back to relax.

Sit, stand, drive or walk erect. Use a flat bed that doesn’t curve your back. Opt for comfortable, but firm shoes and beds. Exercise for at least half an hour a day, be it brisk walking, yoga, aerobics, or sports.

A walk down to the grocers’ does not qualify as exercise. Your spine requires uninterrupted, rhythmic and cyclic pressure which only brisk walking and other exercises can provide.

Eat for your bones. We need at least two glasses of milk everyday. Fresh fruits and vegetables, besides protein from soya, pulses or meat and eggs, says orthopaedic surgeon Vishal Ramanathan.

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