Diet & Exercise for Osteoporosis

Overview

Osteoporosis is a progressive disorder that weakens the bones of the body to the point where they are subject to fractures. Essentially, by the time people have reached their late 20s, they have reached the upper limits of peak bone mass. Each subsequent year, bone density decreases until a point of low bone mass is reached. It is during this stage of low bone mass, usually after the age of 50 in women and 70 in men, that people are more susceptible to osteoporotic conditions, including hip fractures. Because of the propensity for causing hip fractures, osteoporosis is the 12th leading cause of death in the United States. However, through proper diet and exercise, it is possible to stave off the onset of debilitating and sometimes fatal consequences.

Step 1

Focus on eating a balanced diet. Equip the body with the nutrients central to bone density development. Incorporate calcium, the mineral most associated with bone development and is best derived from food sources as opposed to pill supplementation. Have a bowl of cereal with low fat, calcium-fortified milk as a way to increase calcium intake. Containing roughly 300 mg of calcium (3 cup serving), broccoli is a vegetable prominent in providing the body with bone-strengthening calcium. Include any dark green vegetable at as many meals as possible to maximize calcium intake. Include low-fat or non-fat varieties of milk and yogurt to provide the body with healthy calcium and protein, but, with most of the fat removed. Mix in nutrients like protein, iron, Vitamin C and Vitamin D, zinc and copper for the development of the collagen network in the bones.

Step 2

Begin resistance training that stimulates optimal development of the bone matrix by imposing mechanical stress to bone tissue. Combat the body's reduction in hormone production, which precipitates the onset of osteoporosis by engaging in strength training exercise 3 times a week on non-consecutive days. Initiate the training with bodyweight exercises. Progress to machine weights when there is a noticeable reduction in the difficulty of performing exercises. Build up to the point where the utilization of free weights (i.e., dumbbells) can be done safely.

Step 3

Consulting with and utilizing a certified personal trainer before engaging in any fitness or exercise routine is recommended to ensure safety and efficiency. Ask questions regarding experience, particularly pertaining to training clients with osteoporosis. Inquire as to what exercises and types of movements will be expected of you, prior to agreeing to beginning a workout regimen. Be aware that any workout routine prescribed by a personal trainer for someone with osteoporosis should include weight-bearing, machine and free weight exercises. Also, balance and stability training are crucial to avoid falls that are prevalent to people with osteoporosis.