During childhood and adolescence, your body works to build strong, healthy bones, culminating in peak bone mass at the age of 30. After age 30, your body reabsorbs old bone tissue faster than it can form new bone. Loss of bone density and deterioration of the bone structure over time can result in osteoporosis, a condition characterized by porous bones. Diet and lifestyle choices contribute to bone health, and exercise is particularly important for prevention of osteoporosis.
Significance
Porous bones are significantly weaker and more brittle than healthy bones. Individuals with osteoporosis often suffer fractures in their wrists, hips or spine. The National Institutes of Health report that at least 40 million people have, or are at risk of developing, osteoporosis in the United States. Osteoporosis is most prevalent in older women, but anyone can develop the condition.
Prevention
Exercise can help prevent osteoporosis because it slows bone loss and can encourage bone growth. According to the National Osteoporosis Foundation, weight-bearing exercises and muscle-strengthening exercises provide the most benefit in osteoporosis prevention. In addition to exercise, eat a calcium-rich, low-fat diet and get enough vitamin D through daily exposure to sunlight or through supplements.
Weight-bearing Exercise
Weight-bearing exercises can be broken into two categories: high-impact and low-impact. Weight-bearing exercises are physical activities you perform while on your feet that work your musculoskeletal system against gravity. High-impact weight-bearing activities include tennis, aerobics and dancing. Low-impact weight-bearing exercise includes activities such as aerobics or use of a treadmill, elliptical training machine or stair-step machines. Performing weight-bearing exercise for 30 minutes on most days of the week can help reduce your risk of osteoporosis.
Resistance Training
While weight-bearing exercises help make the bones in your lower spine, hips and legs stronger, resistance training strengthens the bones in your upper spine and arms. Working with elastic bands and weight machines or lifting weights are examples of resistance, or strength, training. Performing resistance training two to three times a week as part of an exercise program that includes weight-bearing exercises can reduce your risk of osteoporosis.
