Exercise plays an important role in the prevention of any type of osteoporosis because inactivity causes a decrease in bone mass. Secondary osteoporosis is a bone disease caused by certain medical conditions, medications or lifestyle factors. There are many ways to prevent the disease, depending on its cause. However, weight-bearing exercise is one prevention method that can apply to all classes of secondary osteoporosis.
The Facts
According to the Department of Orthopaedic Surgery from the University of Iowa, all humans progressively lose bone when they reach their 30s. To reduce the risk of secondary osteoporosis, young adults should maximize their bone mass while they can by doing weight-bearing exercise. Older adults can also benefit from weight-bearing exercise, which increases bone density to a lesser extent but also maintains healthy bones after reaching the peak age. The Department of Orthopaedic Surgery further states that prevention of secondary osteoporosis is essential because there are no effective ways to rebuild bone.
Benefits
When you do weight-bearing exercise, you're supporting your own weight on your feet and legs against the pull of gravity. This puts direct pressure on your bones and indirect pressure from your muscles onto the bones, which stimulates the formation of osteoblasts, cells in charge of making bone. As a result, the bones you have become denser and stronger. Weight-bearing exercise also impedes osteoclasts, cells that break down your bones. These benefits decrease the risk of secondary osteoporosis.
Guidelines
Examples of weight-bearing activities include walking, running, dancing, tennis, basketball, bowling and golf. The Harvard Medical School recommends at least 30 minutes of weight-bearing exercise as many days per week as you can, totaling around three to four hours each week. For adults, minimal physical activity is essential to maintain bone density. To optimally strengthen bone, gradually increase the intensity of the exercise to apply more pressure to your bones. Children who are more active and have growing bones need at least 60 minutes of weight-bearing exercise daily.
Considerations
Consult a doctor before you start an exercise program. Your doctor can recommend appropriate and safe weight-bearing exercises, depending on your age and health condition. People who are physically unable to do weight-bearing exercise should at least implement non-weight bearing exercises. Always support your exercise program and bone health with a balanced and healthy diet that includes plenty of calcium and vitamin D.
References
- "Archives of Physical Medicine and Rehabilitation"; Exercise and Osteoporosis; Mehrsheed Sinaki; March 1989
- Harvard Medical School Family Health Guide: Eight Things You Should Know About Osteoporosis and Fracture Risk
- "Iowa Orthopaedic Journal"; Osteoporosis: The Increasing Role of the Otropaedist; Matthew B. Dobbs, et al.; 1999
- "Bone Health and Osteoporosis: A Report of the Surgeon General"; Office of the Surgeon General; 2004
- "American Family Physician"; NIH Releases Statement on Osteoporosis Prevention; Karen L. Hellekson; July 2002
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