Don’t be a victim to “I’ve Fallen and I Can’t Get Up”

“I’ve Fallen and Can’t Get Up!” 

I would say most of us have heard this infamous commercial for Life Alert at one time or another.  We may joke about it, but unfortunately, this is a real situation for many people and can be anything but a joking matter.  

We are approaching the season where days are cold with ice and snow on the ground.  Walking can be treacherous, even for a conditioned athlete!  Imagine walking across a patch of ice knowing that if you fall, you may break a bone.  This is a concern of many people, especially those with Osteoporosis.  They may fall and not be able to get up!

Osteoporosis is a common disease that causes 8.9 million fractures annually.  

With Osteoporosis, bone density is decreased, which results in a thinning of bone tissue and a decrease in mechanical strength of the bone.What does that mean?

It means that your bones aren’t as strong as they used to be, and they are no longer able to function at full capacity.  This can mean unstable posture, a higher risk of falls, and a higher probability of broken bones if you do fall. Loss of bone density is most common cause of broken bones in senior citizens.  But it is not just senior citizens with Osteoporosis, many women in their 50’s and 60’s are diagnosed with Osteoporosis too.

This disease is triggered by a combination of factors such as genetics, diet, age, hormones and lifestyle (such as smoking). Osteoporosis often results in injuries to the vertebrae in the spine and bones in the forearm and hips.  No one wants to deal with the headache of chronic hip pain, reduced mobility, disability or even being forced to become dependant on outside care!

So what can you do? I’m a huge fan of being proactive with health rather than reactive.  

Prevention of osteoporosis is a significant means for keeping the dangers of winter at bay.

While genetics does play a role in determining a predisposition to osteoporosis, we do have control over other lifestyle factors.  Exercise and nutrition are paramount to those individuals wanting to avoid bone loss and to those already affected by osteoporosis.

Weight bearing exercise is important to reducing the risks associated with Osteoporosis.

Weight bearing exercises stimulate bone cell activity – in other words, they help make bones stronger. These are exercises where your legs and feet are supporting your weight. Running and Aerobics are good examples of weight bearing exercise.

Lifting weights (aka Strength Training) is also a way to incorporate weight bearing exercises into your plan.  Strong muscles help support your bones.  But strength training also stresses the body in a way that results in strengthening your bones too.  There are many strength training exercises that are considered weight bearing.  Body weight exercises such as push ups and even yoga are examples of this type of exercise.

Vitamin and mineral rich nutrition is also key for keeping your bones strong and healthy.

A healthy diet with a wide variety of non-processed foods that are packed with vitamins and minerals is the best.  These include foods that are dense in Vitamin D and Calcium.  Some good examples of vitamin and mineral rich foods are green leafy vegetables, low fat dairy products, nuts, oily fish and eggs.

Hiring an experienced personal trainer in combination with proper nutritional guidance is a great strategy to maintain your bone health.  

Fitness plans specifically tailored to a client’s personal goals and limitations can be carefully developed by a personal trainer to achieve great results.   The primary goal for osteoporosis prevention would be a fitness and nutrition plan that prioritizes stronger bones and muscles as this type of plan will reduce the risk of falls and fractures in the future.   

As a personal trainer, I’m all about stability and balance.   I don’t care what age you are –  if you don’t use it, you will lose it.  Hips are so often forgotten yet they are very important to our stability.  They are my number one target area with my clients before all else!  I don’t want any of my clients to ever say they have fallen and couldn’t get up!  

The big take home for osteoporosis prevention is that it is never too early or too late to late to start a plan and show your bones some love!

Lift weights for strong bones!  Exercise right without injury! Contact Pam (630-653-8152 or to schedule your complimentary, no-obligation fitness consultation. Develop strong muscles and healthy bones with a fitness program designed especially for you!

To learn more how our experts can help you be strong, please visit our website:

Strand Fitness is a personal training studio in Downtown Wheaton, serving Glen Ellyn, Carol Stream, Winfield, & Chicago Western Suburbs. To learn more about how Strand Fitness can help you reach your fitness goals, contact Pam (630 653 8152) and schedule your free fitness consultation.You can also learn more about our fitness solutions here:

About Kecia Murphy

Kecia Murphy is a Personal Trainer at Strand Fitness. She is aware that everyone has different starting points, different interests and different goals when it comes to fitness. She looks forward to personalizing her training programs to each client’s ability and interests. Whether her client’s goal is to improve range of motion or to sweat with high intensity-training workouts, Kecia is excited to help her clients feel better and achieve their fitness goals.

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