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Tips to Prevent or Slow the Effects of Osteoporosis

By Clint Howard

Osteoporosis is a disease that causes thinning of the bones and can lead to serious bone fractures. It most commonly affects postmenopausal women, but it can also affect men and younger women. Osteoporosis is often known as a silent disease because many people don’t know they are affected until they end up with a fracture. It is best to begin screening for osteoporosis or its precursor, osteopenia, at menopause because that is when bone loss begins to occur. All women over 65 should be screened. Men and women over 50 who break a bone or have other risk factors should also be screened. Other risk factors include:

Osteoporosis can be prevented with regular physical activity including strength training, weight-bearing aerobic activities and flexibility exercises. Adults should aim for at least 30 minutes of physical activity a day. These activities not only help prevent osteoporosis, but can also help improve strength and balance, decrease the risk of a fall that could cause a bone fracture, and improve posture.

The American College of Sports Medicine (ACSM) says strength training is the only known intervention that can potentially increase bone mass and strength throughout a lifetime. For persons over 50, the ACSM recommends strength training 2-3 times a week with a goal of lifting a weight that is heavy enough to achieve 10-15 repetitions per set for at least 20-30 minutes. Strength training not only helps strengthen your muscle and bone, but can also work directly on your bone to help slow mineral loss. Aerobic activity that is weight-bearing is also extremely important. Examples include walking, low-impact aerobics, and dancing. Flexibility is also important not only to prevent injury, but to improve posture and mobility of joints. Stretching is best performed at the end of your workout session. They should be done slowly without any bouncing.

A diet high in calcium and vitamin D is important in women of all ages. It is best to start preventing osteoporosis in childhood with adequate intake of calcium and vitamin D. Food sources are best and include fortified milk, cheese, leafy green vegetables, soybeans, yogurt, sardines, and salmon. Adults under age 50 need at least 1000 mg of calcium and 200 IU of vitamin D. Adults over age 50 need 1200 mg of calcium and 400 IU of vitamin D. Children over 9, need 1300 mg of calcium and 200 IU.

Osteoporosis is a major cause of disability, especially in older women. However, the condition and/or its progression is preventable with proper strength training, aerobic exercise, flexibility, and a calcium rich diet. While it is best to start these habits in adolescence, it is never too late to start. Beginning after the onset of osteoporosis is better than not beginning at all. Exercise will increase your muscle strength, improve your balance, and keep your bones from getting weaker.

About the Author:

Clint Howard is a certified personal trainer in Tulsa, OK. He is the owner of Fitness Together in Bixby and Jenks/Riverside. He has been helping Oklahomans achieve their fitness and weight loss goal for over 9 years. He is certified with the American College of Sports Medicine(ACSM) and the National Strength and Conditioning Association (NSCA). His website is www.personaltrainertulsa.com