What is osteoporosis and how can exercise help prevent it?

Osteoporosis is a disease that breaks down the tissue in our bones, making them fragile and more likely to brake. Compare the bones of our body to the foundation of your house. If the foundation cracks the house becomes unstable. The bones of the human body are the same, if they crack or are fragile the entire body becomes unstable. Osteoporosis is a disease that none of us should ignore It does not matter what gender, age race you are, taking care of your bones is essential to maintaining your over all well being. Osteoporosis can not only lead to broken bones, it could change your life forever. Today 44 million Americans have osteoporosis 80 percent whom are women most of which are 50 years of age and older.

The most important ways to prevent osteoporosis is through exercise. It is vital at every age to exercise to help with the prevention of osteoporosis. Not only does exercise improve your bone health, it increases muscle strength, coordination, and balance, and leads to better overall health. Like muscle, bone is living tissue that responds to exercise by becoming stronger. For most people, bone mass peaks by the age of 30. After that time we begin to loss bone mass. Women and men 20 years of age and younger can help prevent bone loss with regular exercise.

Exercising allows us to maintain muscle strength, coordination, and balance, which will help prevent falls and other fractures that can occur. This is very imp tant for older adults and people that have been diagnosed with osteoporosis. The best exercises for your bones are weight bearing exercises which forces you to work against gravity. Some examples are walking, hiking, jogging, stairs, dancing, tennis and weight lifting. Weight lifting or restiance training is the most important because it causes our muscles and bones to strength and grow. Strong muscles and tendons help protect our bones. The optimal goal is at least 30 minutes of physical activity daily.

When you start your exercise routine listen to your body, start off slow and don't over do it. You should expect some soreness and discomfort at the beginning. If you are a beginner you should consult with a trainer on proper weight lifting and stretching techniques so injuries do not occur.

Osteoporosis is a disease which is preventable or treatable if the proper steps are taken.

Kenneth Williams
Personal Trainer

For further information, contact Kenneth Williams,
Certified Personal Trainer, at (713) 443-2033.