Know the facts	Know your risk factors	Prevention
Know Your Bone Status	Talk to Your Doctor	Additional Resources

Osteoporosis: Prevention

• Calcium
• Calcium Supplements
• Vitamin D
• Exercise for Healthy Bones
• Medications to Prevent and Treat Osteoporosis
• Fall Prevention

Exercise for Healthy Bones

Consult your physician before starting any exercise program.

Bone is living tissue that responds to exercise by becoming stronger.

Exercise is important to good bone health. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you place demands on it. If you exercise regularly in childhood and adolescence, you are more likely to reach your peak bone density than those who are inactive.

If your bones are not called upon to work, such as during physical activity, they do not receive any messages that they need to be strong. Thus, a lack of exercise, particularly as you get older, may contribute to lower bone mass or density.

You cannot see your bones respond to exercise, but when you strike a tennis ball or land on your feet after jumping, chemical messengers tell your arm and leg bones to be ready to handle that weight and impact again. In fact, if you x-ray the arms of a tennis player, you would see that the bones in the playing arm are bigger and denser than the bones in the other arm.

Types of Exercise

Two types of exercises are important for building and maintaining bone mass and density: weight-bearing and resistance exercises. Most weight-bearing and resistance exercises place healthy demands on bone. Daily activities and most sports involve a combination of these two types of exercises. Thus, an active lifestyle filled with varied physical activities strengthens muscles and improves bone strength.

Weight-bearing exercises are those in which your bones and muscles work against gravity. This is any exercise in which your feet and legs are bearing your weight; weigh-bearing exercise is the best exercise for your bones. Jogging, walking, stair climbing, dancing, racquet sports, hiking and soccer are examples of weight-bearing exercise with different degrees of impact. Swimming and bicycling are not weight-bearing exercises.

Resistance exercises use muscular strength to improve muscle mass and strengthen bone. These activities include weight lifting, such as using free weights and weight machines found at gyms and health clubs.

CAUTION: If you are frail, have had a fracture, fall frequently or have osteoporosis you should take extra caution. Certain movements like twisting of the spine, high impact aerobics or bending from the waist can be harmful.

Consult your physician before starting any exercise program.