Exercise and Osteoporosis Prevention

Exercise is important to prevent osteoporosis. Although bones may seem like hard and lifeless structures, bones are living tissue that responds, like a muscle, to exercise by becoming stronger. Physical activity during childhood and adolescence increases bone density and strength. This means that children who get exercise are more likely to reach a higher peak bone density (maximum strength and solidness), which usually occurs by 30 years of age. People who reach higher peak bone densities are less likely to develop osteoporosis.

The best exercise to prevent osteoporosis is weight-bearing exercise that works against gravity. Weight-bearing exercises include walking, hiking, jogging, climbing stairs, playing tennis, jumping rope, and dancing. The second type of exercise is resistance exercise. Resistance exercises include activities that use muscle strength to build muscle mass, and these also help to strengthen the bone. These activities include weight liftings, such as using free weights and weight machines found at gyms and health clubs. Exercise has additional benefits in older people as well because exercising increases muscle strength, coordination, and balance and leads to better overall health (see Fall Prevention and Osteoporosis).

Elderly people, people with osteoporosis, people with heart or lung disease, and people who have not exercised for most of adulthood should check with their health care professional before beginning any exercise program.

Lifestyle and Osteoporosis Prevention
Quit Smoking
Smoking is bad for the bones as well as for the heart and lungs.
In women, nicotine inhibits the bone protective effect of estrogen.
Women who smoke often go through menopause earlier, which hastens the development of osteoporosis because bone density decreases more rapidly after menopause. Women who smoke and choose hormone replacement therapy after menopause may require higher doses of hormones and have more complications.
Smokers may absorb less calcium from their diets.
Smokers have a higher lifetime risk of hip fracture and rheumatoid arthritis than nonsmokers.
Men smokers are at risk of developing osteoporosis.


Kalpataru Hospital Kharghar 
Location: Akshar CHS, Plot no 64, Ground floor, Sector 21, Kharghar, Navi Mumbai, Maharashtra 410210, India

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