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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:

• Weight Lifting - dumbbells, barbells, machines
• Using elastic exercise bands
• Lifting your own body weight, Pilates, Yoga

Remember that running or leg-based exercise mainly stimulates the lower body. Although much of the disabling effect of bone loss is felt in the hips and spine, exercising the upper-body with weight-bearing exercise is of equal importance.

Although strong bones may help you prevent fractures if you fall, the best way to protect from fall fractures is not to fall in the first place. Balance and strength are the keys to fall protection. Appropriate exercise as we age -- such as weight training -- not only helps keep bones healthy, it protects against falls and fractures as well improving balance and strength.

Non-Impact Activities, or balance and posture exercises, can also help to increase muscle strength and decrease the risk of falls and broken bones.

• Exercises that strengthen your legs and challenge your balance, such as Tai Chi, Yoga and Pilates, can decrease your risk of falls.
• Exercises that improve your posture and reduce rounded or “sloping” shoulders can help you decrease the risk of fractures, especially in the spine.

Before beginning your osteoporosis prevention exercise program, remember these important points :

• Check with your doctor before you start any exercise program.
• If you have already been diagnosed with osteoporosis, you may not be safely able to do all weight bearing exercises. You may need to perform exercises for osteoporosis. Individuals with osteoporosis are at risk for fractures, regular exercise may cause too much force for some people with osteoporosis.
• If you are not familiar with weight bearing exercises, consult with an expert to develop an appropriate exercise program.