Osteoporosis is a disease that weakens your bones and can lead to breaking.

“Certain factors that increase your risk of osteoporosis can’t be controlled. There are several things you can do to prevent osteoporosis.”

People who sit a lot are more likely to have osteoporosis. Increasing your activity level can help reduce your risk of osteoporosis.

You can learn more about how to maintain bone health and prevent osteoporosis by reading this.

Including physical activity can help prevent heart disease. Keeping your brain active can help prevent cognitive decline. Protecting your bones is just as important.

In many ways, osteoporosis is a silent, invisible disease. But it’s the leading cause of bone fractures in postmenopausal women and older men. The most common fracture sites include the hip, wrist, and spinal vertebra.

Fractures are most often caused by falls. But in people with osteoporosis, bones can become so weak that even minor stumbles can lead to fractures.

Osteoporosis can also cause bones to break from coughing, bending, lifting, or other forms of minor pressure. Bones can even break spontaneously, without a known cause.

Fractures in older age can have a greater impact on your mental and physical health than when you were younger. For example, hip fractures can severely limit mobility and make it impossible for you to live independently.

Studies have shown that hip fractures in older adults decrease life expectancy and that people often never regain their pre-fracture levels of mobility and independence.

Other injuries can be equally disabling.

Some of the major risk factors for osteoporosis include:

  • Genetics: Osteoporosis appears to affect some groups more than others. For example, the condition occurs more often in non-Hispanic white women and Asian women, but it occurs less often in African American and Hispanic women. You may also be at higher risk if you have a family history of osteoporosis.
  • Gender: Women experience osteoporosis at higher rates than men. But men can still develop osteoporosis.
  • Age: The hormones estrogen and testosterone play significant roles in bone strength by keeping your bones from breaking down. As you age, your hormone production naturally decreases. This can increase the chances that you’ll develop osteoporosis.
  • Nutrition: Both eating a low nutrient diet and long-term heavy drinking can increase your risk for osteoporosis.
  • Activity level: Low levels of physical activity and exercise can increase your risk for osteoporosis.
  • Medical conditions: Some medical conditions can increase your risk for osteoporosis, including rheumatoid arthritis, Cushing’s syndrome, hyperthyroidism, and hyperparathyroidism.
  • Certain medications: Taking glucocorticoid medications like dexamethasone and prednisone can reduce bone density. This can occur 3 to 6 months after you start taking the medications regularly. Other medications that may affect your bone health include anti-epileptic medications, some cancer treatments, proton pump inhibitors (acid reducers), and selective serotonin reuptake inhibitor (SSRIs).

Anyone can develop osteoporosis, even when they have no risk factors. But you can also experience all these risk factors and still not develop osteoporosis.

As you age, your bones continue getting stronger until they reach peak bone mass, which usually happens in your 30s. After that, they begin to weaken.

Exercise can strengthen your bones and prevent osteoporosis when you are younger. Exercise becomes less effective at preventing bone loss as you get older.

Older adults should focus on exercise that helps maintain overall health, strengthen muscles, and improve balance.

Falls that cause broken bones can be prevented with improved strength and balance.

Exercise recommendations

The World Health Organization recommends that adults ages 18 to 64 years old perform at least one of the following each week:

  • Moderate aerobic activity can last from 150 to 300 minutes.
  • 75 to 150 minutes of vigorous activity.

Resistance training for all major muscle groups should be done at least 2 days a week.

The same recommendations are made for older adults.

Exercises for strengthening bone

Resistance training is usually the most effective method of strengthening bones in younger people.

“Swimming or riding a bicycle don’t usually have the same effect on the body as weight-bearing exercises.”

You can try some of the exercises here.


  1. Stand with your feet apart.
  2. Slowly bend at your knees to lower your buttocks.
  3. Keep your back straight by leaning slightly forward. Do not squat lower than your buttocks.
  4. Straighten your legs to get back to your starting position.
  5. 10 times.
  6. Rest, then do the steps again.

Circuit training

Circuit training has been shown to offer improvements in bone health, muscle function, and balance. It involves performing different exercises for short time durations before moving to another exercise.

Pick out five to 10 different exercises for your circuit.

  • jacks are jumping
  • The rope is being jumped on.
  • A ball is thrown at a wall.
  • squats
  • lunges
  • bicep curls
  • Overhead presses are on.

For 45 seconds, repeat each activity. Take a 15-second break and then go to the next activity.

Cardiovascular exercises like walking, hiking, jogging, playing tennis, or dancing can help.

Exercises for enhancing balance and coordination

As you age, exercise doesn’t necessarily strengthen your bones.

“It doesn’t mean it doesn’t have value in your health. Exercise can improve coordination. This reduces your risk of falling.”

Here are some exercises that can help you with balance.

Heel raises

  1. Start in a standing position with your feet apart. Stand in front of a wall or piece of furniture to maintain your balance.
  2. The balls of your feet are where your calf muscles are.
  3. Hold this position for a while.
  4. Slowly lower.
  5. 10 times.
  6. Rest, then do two more steps.

Forward step-up

  1. You can get either an aerobic step or access to a step with a banister.
  2. Face the step.
  3. Step up on the step with your right foot.
  4. Try to maintain your balance by straightening your right leg.
  5. To return to your starting position, you must step down with your left foot.
  6. On each side, repeat five times.
  7. Two more times, repeat steps 2–6

Lateral step-up

  1. You can get either an aerobic step or access to a step with a banister.
  2. To turn to the side, you have to parallel the step.
  3. Stand with your right foot and your leg straight. Try to maintain your balance without putting your left foot down.
  4. To return to your starting position, you must step down with your left foot.
  5. On each side, repeat five times.
  6. Two more times, repeat steps 2–5 again.

Eating a healthy diet can help you improve your bone health and reduce your osteoporosis risk.

First, focus on the amount of calcium and vitamin D you take in each day. These two nutrients are the most closely associated with bone health.


Calcium is important for building strong bones. If you don’t take in enough in your diet, your body may break down bone to release more calcium, which can increase your osteoporosis risk.

Your calcium needs vary slightly throughout your life. If you’re between ages 19 and 50 years old, you need about 1,000 milligrams (mg) of calcium a day. If you’re female between ages 51 and 70 years old, you need about 1,200 mg of calcium a day.

Foods that contain calcium include:

  • Milk, cheese, and yogurt are low fat dairy products.
  • salmonwith bones
  • There are animals like sardines.
  • Dark, leafy green vegetables like bok choy and integrin greens.
  • fortified foods, such as bread, cereals, orange juice, and soy milk (with at least 100 mg of calcium per serving)

To put the amount of calcium you need per day into perspective, think of a glass of 1 percent milk with 299 mg of calcium. If you drink a glass of milk with a bowl of cereal, you have already consumed one-third of your daily calcium needs at breakfast.

Vitamin D

Vitamin D is important for helping your body absorb calcium. You’ll typically need to take in about 600 mg if you are between ages 1 and 70 years old. If you’re over age 70, you should take in 800 mg a day.

Some foods have vitamins D and D3.

  • canned tuna
  • Egg whites.
  • There is herring.
  • The person has a body part called the liver.
  • mushrooms
  • salmon
  • There are animals like sardines.

Foods fortified with vitamins D and E include cereals, breads, and milk.

Other nutrition advice

Other tips to help prevent osteoporosis are listed.

  • Drinking alcohol in moderation only. Moderate drinking is considered no more than one drink per day for women and two drinks per day for men.
  • Ensuring you take in enough calories on a daily basis. Being underweight is a risk factor for osteoporosis.
  • Eating a diet rich in whole, colorful foods. This should include fruits, vegetables, and lean proteins.

As a general rule, eating habits that provide health-promoting benefits are helpful for your bones as well. If you have trouble meeting your daily calcium or vitamin D needs, talk with a doctor about supplementation.

Discuss your risks with your doctor about when you should be screened.

If you have a history of bone fractures and are age 50 or older, a doctor will likely recommend screening you for osteoporosis.

Women over the age of 65 should be screened for osteoporosis. Men over 70 should also be screened.

Screening for osteoporosis is painless. Doctors screen for bone density using a type of X-ray imaging known as a dual-energy X-ray absorptiometry (DXA) scan. This is usually a scan of the hip to determine if you have experienced significant bone loss compared with people your age and those with healthy bone structure.

Are kids at risk for osteoporosis?

Children can experience juvenile osteoporosis because the condition is usually due to another underlying condition, such as:

  • juvenile arthritis.
  • imperfecta of osteogenesis
  • Diabetes.

If your child has a lot of bone breaks, talk to their doctor about whether you should be concerned.

Osteoporosis can be reduced by using preventive methods at all ages.

If you experience this condition, preventive methods can be used to reduce bone loss.

If you need an osteoporosis screening, talk to your doctor about ways to reduce your risk.