How Exercise can Prevent/Minimize Osteoporosis

Osteoporosis is a major cause of disability in older women.  Younger women (I have seen patients in their twenties with osteoporosis) can also be prone to this condition, but postmenopausal women are at a greater risk.

Osteoporosis is a reduction in bone mineral density.  It results in weaker and thinner bones and can lead to fractures even with a seemingly mild event, such as a trip and fall on an uneven sidewalk or rolling over in bed.

Peak bone mass is attained in your 20s and early 30s.  After the age of 40 you lose approximately 0.5% bone mass per year.  Women lose bone mass faster after menopause.  The good news is that in middle age, bone loss can be slowed with exercise.

The best types of exercise to minimize bone loss include lifting weights and high impact loading.  These exercises place mechanical stress on your bones and that stress tells your body it needs to produce more bone tissue. 

The benefits of weight bearing exercise include:

·        Decreased reduction of bone loss

·        Conservation of remaining bone tissue

·        Increased muscle strength

·        Improved reaction time

·        Increased mobility

·        Improved balance and coordination

All of the above can significantly decrease your risk of bone fracture caused by falls.

If you are at an increased risk of osteoporosis, it is advised you see your physician before starting an exercise program. You might need a bone density measurement (DEXA scan) and a fitness assessment.