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Osteoporosis is a silent disease characterized by low bone density and decreased bone tissue. The bones become brittle, porous (‘full of holes’) and vulnerable to fractures, especially of the hip, spine and wrist. Bone mineral density (BMD) is reduced, bone micro-architecture is disrupted, and the amount and variety of non-collagenous proteins in bone is altered. Osteoporosis is a disease that affects men and women, especially women beyond menopause because estrogen helps to protect bone. A bone scan to assess BMD is a relatively simple procedure that is offered by medical practitioners.

Given its influence on the risk of fragility fracture, osteoporosis may significantly affect life expectancy and quality of life. The best cure for osteoporosis is prevention. Exercise can enhance bone growth, stop bone loss, reduce risk of fall and injury and improve posture. Similar to your muscles responding to exercise, bones get stronger and denser when you make them work. ‘Work’ for bones is handling impact using the weight of your body or an exterior source of resistance.

Weight bearing exercises are the only type of exercise that stimulates the cells to grow new bone and prevent osteoporosis. These exercises cause the muscles and tendons to pull on the bones, which in turn stimulates bone cells to produce more bone.

Weight or load-bearing, High-Impact Exercises are best for building bones in people who do not have low bone mass, osteoporosis or are frail. Weight or load-bearing , High-Impact Exercises can include :

• Jogging and running
• Jumping/Jumping Jacks
• High-impact Aerobics
• Team sports involving running and throwing -- basketball, football, baseball, softball, volleyball
• Individual sports involving running -- racket sports

Weight-bearing, Low-Impact Exercises are not as effective as high impact but can also help to build bones and are safer for people who cannot do high-impact exercises. Weight-bearing, Low-Impact Exercises can include:

• Fast walking or hiking
• Elliptical training machines
• Low Impact Aerobics • Stair-step machines
• Yoga

Resistance and Strengthening Exercises include activities where you move your body, a weight or some other resistance against gravity: