This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Moving for Health: Osteoporosis Get Moving Kentucky! Moving for Health Lesson Series

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Objectives At the end of this lesson you should be able to answer the following questions: What is osteoporosis? What are the risk factors for developing osteoporosis? How does physical activity affect osteoporosis? What can I do to reduce my risk for osteoporosis?

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. What is Osteoporosis? A disease that causes bones to lose mass and break easily Osteoporosis means ‘porous bone’ In the U.S., affects 1 out of 2 women and 1 out of 4 men over 50 Can lead to loss of height, Dowager’s Hump, and fractures of the hip and spine

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Risk Factors Any of the following traits can increase your risk of osteoporosis Being female Being thin or having small frame Being underweight Having an absence of menstrual periods Having menopause before age 45 Being post-menopause Using medications such as steroids and prednisone Having low testosterone (for men) Having inactive lifestyle Consuming excessive alcohol Eating a diet low in calcium Using tobacco Having Caucasian or Asian ethnic background Having family history of osteoporosis

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Physical Activity and Osteoporosis Bones become stronger and more dense when you use them Lack of exercise, as we age, may contribute to weakening bones Exercises that place weight on, or increase the force of gravity against, bones can help in maintaining bone mass and strength

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Types of Exercises There are two types of exercises that help protect bones –Resistance exercise Weight lifting, pushups Aim to do these every other day or 3 times per week –Weight-bearing exercise Stair climbing, jogging, aerobics Aim to do these for 30 minutes, 3 times per week

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Reducing the Risk Calcium increases bone density Make sure you get enough calcium each day –Teenagers: 1,300 mg –Adults: 1,000 – 1,200 mg Dairy products and leafy green vegetables are the best natural sources of calcium –8 oz glass of milk = 300 mg –½ c cooked collard greens = 150 mg

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Reducing the Risk Vitamin D increases the amount of calcium your body absorbs from your intestines Vitamin D is produced in our bodies in response to sunlight exposure Good dietary sources: –Liver –Fish oil –Vitamin D fortified milk

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. What Can I Do About Osteoporosis? Perform regular resistance and weight- bearing exercises Eat a diet rich in calcium and vitamin D Limit alcohol consumption Quit smoking Have a bone density test done by your health care provider

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Summary Osteoporosis is a disease that causes bones to lose mass and break easily There are many risk factors, but it can be prevented –Physical activity, and a diet adequate in calcium and vitamin D can help

This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. This presentation was brought to you by the Get Moving Kentucky! Program Manual Lesson adapted by: Catherine Walsh The development of the HEEL program was made possible by Senator Mitch McConnell with funds earmarked for the University of Kentucky, College of Agriculture, Lexington, KY and budgeted through the CSREES/USDA Federal Administration.