Osteoporosis Prevention

Give me a few minutes and I will show you some exercising recommendations to avoid weak bones.

About 10 million Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease without symptoms, osteoporosis affects about 20 percent of men and 80% of women.

Given that the bones gradually become weaker, they are more likely to break from a minor fall or, if left untreated, even from something as simple as a sneeze.

Photo Courtesy of Ed Yourdon

The most frequent fracture sites include the hip, wrist and spine, although any bone in the body may be affected.

A diagnosis of osteopenia or osteoporosis can be scary, leading a number of people to avoid exercise because of fear it will cause fractures. The reality is that those with low bone mass should make sure to exercise often.

Being active is shown to not merely assist in osteoporosis prevention, but slow bone loss once it's already begun. Before beginning a training program, you will need to talk to your physician for guidelines, as degree of bone loss determines what type of workout is best.

Physicians can assess bone density and fracture risk by scanning your body with a special kind of X-ray machine. Along with exercise, treatment may include dietary modifications and/or estrogen replacement therapy.

The more knowledge you have relating to this condition, the more you can do to help prevent its onset. To make strength and bone mass, both weight bearing and resistance training exercises are ideal.

Weight-bearing exercises are those that require the bones to fully support your weight against gravity. Examples are walking, jogging, stair climbing, dancing or using an elliptical exercise machine.

Non-weight bearing exercises include biking, swimming, water aerobics and rowing. Weight-bearing activities like walking as little as 3 x a week may benefit the bones.

Strength training places mechanical force (stress) on the body, which in turn increases bone density. Start by lifting light weights, moving in a slow and controlled manner, increasing resistance when you become stronger.

It is usually important that folks with osteoporosis avoid the following kinds of activity:

• Step aerobics and high-impact activities like running, jumping, tennis.


• Activities that involve rounding, bending and twisting on the spine.


• Moving the legs sideways or across the body, especially when performed against resistance.


• Rowing machines, trampolines.


• Every movement that involves pulling on the head and neck.

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• Even if you don't have osteoporosis, you need to seek advice from your health care provider before you begin a training program.


• Make sure to warm up before starting and cool-down at the conclusion of each exercise session.


• For the best benefit to your bone health, combine several different weight-bearing exercises.


• As you build strength, increase resistance, or weights, rather than repetitions.


• Be sure you drink a lot of water whenever exercising.


• Vary the types of exercise that you try weekly.


• Combine weight bearing and resistance exercise with aerobic exercises to help improve your general health.


• Bring your friend along to assist you continue or in addition to this, bring your family and encourage them to be healthy.


• Add more exercise to your day; take the stairs vs. the elevator, park further way, and walk to your co-worker's office instead of emailing.

Put LIVE into action!

L - Load or weight-bearing exercises make a difference for your bones.
I - Intensity builds stronger bones.
V - Vary the types of exercise and your routine to keep interested.
E - Enjoy your exercises. Make exercise fun so you will continue in to the future!

Certain factors increase the likelihood of developing osteoporosis. While a few of these risk factors are controllable, others are not. Risk factors that can be controlled are: Sedentary lifestyle, excess intake of protein, sodium, caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines.

Body size (small frame), gender, family history and ethnicity are risk factors that can't be controlled. Women can lose up to 20 percent of their bone mass in the five to seven years after menopause, which makes them more vulnerable to osteoporosis.

It is never too soon to start considering bone mineral density. About 85-90% of adult bone mass is acquired by age 18 in girls and 20 in boys.

Nutrition and Exercise for Healthy Bones

Much of the reserve of healthy bone is built in youth and before the age of 30. Women may be more vulnerable to an inadequate foundation process at this time than men.

Sufficient calcium intake, a structured diet with a lot of vegetables and fruits and load-bearing exercise are the tips for solid bone growth when you are young. Then, with continued exercise into old age - and this applies to men too - bone density decline might be kept to a minimum.

Although women will be the main focus of data about osteoporosis prevention and low bone density (osteopenia), some men are also seriously afflicted by this problem.

Even if you do all of the right things while maturing and into adulthood, your inherited characteristics - your genes - can present you with bones that are susceptible to osteoporosis. This is even greater reason to maximize your lifestyle to prevent poor bone health.

About the Author:

Michelle Aultman writes for the elliptical trainer benefits blog, her personal hobby blog focused entirely on suggestions on osteoporosis prevention through home fitness.

Author's note: The info provided on this document is designed to support, not substitute, the relationship that exists between a patient/site visitor and his/her physician.

Michelle Aultman has not professional intent and does not accept direct source of promotion coming from health or pharmaceutical companies, doctors or clinics and websites. All content provided by her is based on her editorial view and is not driven by an advertising and marketing purpose.

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