Building of bones mass begins in childhood and continues throughout the young age till peak bone mass is attained (approx. 30 years). Hence, to build up stronger bones it is best to initiate preventive measures right from the childhood.
However, it is never too late to start taking precautions. Proper diet, exercise and lifestyle measures can, not only prevent osteoporosis, but also reduce the risk of fractures, if you already have osteoporosis.
Regular exercises from a young age help maximize the mineral density of bones while they are still growing and maturing, and continuing to exercise minimizes bone loss later in life. Here are some tips for exercising in osteoporosis:
Do regular muscle strengthening exercises (includes weight lifting, such as using free weights and weight machines found at gyms and health clubs) weight bearing exercises (such as walking, dancing, jogging,climbing stairs, skiing) as these help to maintain bone strength.
To begin with, exercises should be done under the supervision of a qualified trainer.
Regular weight bearing exercises for 3-4 times a week for 30-40 minutes is known to be sufficient for strengthening bones.
Wear comfortable and well-cushioned shoes while walking.
If you are already suffering from osteoporosis certain movements like twisting of the spine; high impact aerobics (such as jogging, jumping, running, skipping) or bending from the waist (as when exercising on rowing machine) can be harmful.
In post-menopausal women, hormone replacement therapy has proven to be effective in prevention as well as treatment of osteoporosis.
Check with your doctor about this therapy and whether it is appropriate for you.
Regular bone density measurement test (especially of bones of spine and hip rather than heel) can help in detecting the disease earlier and hence, taking the necessary precautions.
Good “Bone health” should be maintained at all ages but after the age of 35 years extra care is needed. Follow the tips mentioned above to prevent osteoporosis.