Exercises For Osteoporosis

Osteoporosis is a dilution of the bones that is witnessed over time in most of the people. Although, more common in women, it can also influence men as they get older. Osteoporosis constitutes .2 million bone fractures every year. 

Causes of Osteoporosis 

One reason of osteoporosis is deficiency of calcium in our daily meal. Adults require 200 to ,500 mg every day (4-5 glasses of low-fat milk), but the normal diet includes about 750 mg. For this reason, many medical practitioners recommend consuming a 600 to 800 mg supplement of calcium each day, along with enough Vitamin D supplement with food or with supplements. Studies have manifested this type of addition reduces the events of hip fractures by nearly 30 percent. Without sufficient calcium in the diet, the body will drain it from the bones, leading to weakening the bones over time. Without sufficient Vitamin D the bones can not soak the calcium. 

Risk Factors for Osteoporosis

There are certain factors that enhance the possibility of developing osteoporosis. Among them a diet that is less in calcium and vitamin D and a deficiency of weight bearing exercise are major factors of the same. Some other factors include: 

  1. Lower body weight (<32 pounds) 

  2. Anorexia nervosa 

  3. Rheumatoid arthritis 

  4. Female gender 

  5. Family background of osteoporosis 

  6. Growing age 

  7. Thin or feeble frame 

  8. Early menopause or amenorrhea 

  9. Corticosteroid medications 

  10. Anticonvulsant drugs 

  11. Diet with low calcium  

  12. Absence of exercise 

  13. Cigarette smoking 

  14. Excessive consumption of alcohol of caffeine 

The Female Athlete Triad

Yet another factor in the loss of bone mass is female athlete triad, a fusion of: 

  • Low energy sources (eating disorders) 

  • Missed periods (Amenorrhea) 

  • Feeble bones (enhanced chance of stress fractures and osteoporosis) 

An attempt to shed body fat by extreme methodologies will not only result in reduced exercise, but can also lead to serious health problems. Deficiencies of nutrient and fluid/electrolyte imbalance from less food consumption can result in enhanced risk of fractures, illness, adverse affect on reproductive functions and severe medical conditions for instance dehydration, and starvation. The medical emergencies of this triad may involve nearly every body function and encompass the cardiovascular, reproductive, skeletal, endocrine, gastrointestinal, and central nervous systems. 

Many athletes think they're not at risk for osteoporosis as they exercise and it is acknowledged to strengthen bones, which is a misunderstanding. Nevertheless, research manifests that exercise alone does not stop bone from getting feeble. Irreversible bone loss begins within six months to two years of the menopause. Another negative result of eating disorders is the close linkage with depression. 

How to Prevent Osteoporosis

Building and sustaining bone mass requires a synthesis of nutrients and exercise. Building bone strength early in life is the ideal way to stop osteoporosis later. After adulthood, the right way to maintain the bone mass is the same way you develop it -- getting adequate calcium in your diet and relying on weight bearing exercise. 

Exercise for Osteoporosis

It has been proven time and again that exercise may help build and retain strong bone density at all ages. Studies have witnessed bone density enhance by doing daily resistance exercises, like lifting weights, twice or thrice a week. This kind of weight bearing exercise seems to trigger bone formation, and the sustainability of calcium, in the bones that are holding the load. The force of muscles pressing against bones triggers this bone building system. So any exercise that pressurize on a bone will build that bone. 

Weight-bearing exercises are the ideal exercises to cultivate bones. These encompass activities like walking, running, stair climbing, weight lifting and hiking. Swimming and bicycling are not acknowledged as weight-bearing exercises. 

A survey of 350 middle-aged females discovered that those who were most active in their regular lives had prominently higher bone density in their spines, forearms and femurs than less active women. Yet another study discovered that running consolidates the leg bones of both older and younger women. 

Exercise also enhances muscle power, synthesis, and balance and reduces the likelihood of falls in the elderly. 


Weakening bones are a reality of life that all people, particularly women, tend to face as they get older. However, measures can be taken early in life to stop Osteoporosis. While prevention is the best remedy, loss of bone density can be cut down with treatment that includes exercise, caution, and right diet. The most essential tool is acknowledged to be exercise to combat osteoporosis as it is influential in both prevention and treatment.