How Can Exercise Prevent Osteoporosis?
Osteoporosis is a thinning of the bones that occurs over time for most people. Although, most
common in women, it can also affect men as they age. Osteoporosis is associated with 1.2
million bone fractures each year in the United States. Osteoporosis occurs when the body
fails to form enough new bone, or when too much old bone is reabsorbed by the body, or
both. In normal healthy bone, remodelling occurs when osteoclasts eat away at the bone
tissue and osteoblasts come in and refill the holes with new bone.
One will increase their chances of developing osteoporosis if they do not do weight bearing
exercise and if their diet is low in calcium and vitamin D.
Preventing Osteoporosis
Building and maintaining bone mass requires a combination of nutrients and exercise.
Building bone density early in life is the best way to prevent osteoporosis later. After
adulthood, the best way to maintain the bone mass is the same way you build it -- getting
adequate calcium in your diet and doing weight bearing exercise.
Exercise
Evidence shows that exercise will maintain bone density at any age. Studies have seen bone
density increase by doing regular resistance exercise at least two times a week. This type of
weight bearing exercise stimulates bone formation, and the retention of calcium, in the bones
that are bearing the load. The force of muscles pulling against bones stimulates this bone
building process. So any exercise that places force on a bone will strengthen that bone.
Weight-bearing exercises are the most effective and therefore essential to prevent or slow
down the process.
A survey of 350 women with osteoporosis showed that women who did not exercise or
exercised incorrectly had much lower bone density than women who committed to an
exercise plan designed for prevention of osteoporosis. Exercise also increases muscle
strength, coordination, and balance and decreases the likelihood of falls in the elderly.
If you have osteoporosis is never too late to start exercising. Resistance exercise is very
important in women with ‘small frames’ or if there is a history of eating disorders. It is
important that a qualified trainer assesses you and tailor makes a program to suit you with the
correct supervision. This will enhance the results and prevent injury that could occur if you
are inexperienced with this type of training.
© Joel Sassoon. All Rights Reserved.
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