GAMEPLAN for Orthopaedic Health

1. Your Best Offense is a Good Defense: Unavoidable risk factors affecting bone health include age, gender, race and family history. There’s nothing you can do to change them, but knowing their influence can help you plan a good defense.
2. Know the Signs and Signals: If you have concerns, speak with your physician about the signs and symptoms of osteoporosis, arthritis, or other conditions that affect bone/joint health.
3. Know Your Opponent: Using tobacco and drinking soda decrease your body’s ability to absorb calcium, and may contribute to weak bones.
4. Talk to Your Coach: Your doctor will know if you are at risk, and can recommend different exercises, medications and/or lifestyle modi cations to reduce that danger. Don’t have a doctor? Click here to find one.
5. Fuel for Performance: Strong bones are less injury-prone. However, as we age, our bones lose strength and mass, becoming thinner and more brittle. Follow a calcium-rich diet to maintain bone mass, and decrease your risk of fractures. Make sure to get enough Vitamin D.
6. Maintain a Balanced Training Regimen: Your exercise regimen should include exercises that increase flexibility and balance, which are key to fall prevention.
7. Pump Iron: Weight bearing exercises such as walking can help minimize bone loss and prevent fractures. Get clearance from your physician before starting any exercise program.
8. Wear Protective Gear: Make sure to wear the proper protective gear when exercising to help prevent injury.
9. Put your GAMEPLAN in Action: HackensackUMC Fitness & Wellness Powered by the Giants can help you put your GAMEPLAN into action. Check out to start getting fit and well!



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