Osteoporosis and Exercise

May 23, 2016
Tagged with: Osteoporosis and Exercise


Osteoporosis is defined as having porous bones.  It is a progressive lose of bone that has an increased risk for bone fractures to those individuals diagnosed.  Often times we think this diagnosis comes with a decrease in activity for the safety of our health.  However, more and more studies are coming available that show the need to move with Osteoporosis in a safe way.   

Our bones are continuing to remodel themselves by the process of ossification and resorption.  Ossification is the process of laying down new bone tissue.  Resorption breaks down old bone tissue and makes way for the new tissue to occur.  This process gives us our bone density.   Exercise allows for the muscle to pull on the bones which encourages ossification and resorption.  Having the capacity of making the bones stronger. As we age, bone density will naturally decrease.  In women, the bone density loss increases due to hormonal changes,15% higher than in men.  Even though women have a much rapid loss and a higher percentage of diagnosis, 20% of men will be diagnosed.

Everyone will have changes in bone density as you age.  If you have been active your whole life then your bone structure is stronger than an individual who hasn’t.  It is never to late to be active and start a program for optimum health and wellness.   When diagnosed with Osteoporosis, there will be levels of progression that your doctor will give you based on your test results.  Osteopenia is the beginning changes of bone lose.  Your exercise program at this stage can be aggressive and encompass exercises on land and in water.  Once your progression is Osteoporosis, you and your doctor will need to evaluate where you are in the progression and determine the load impact on your bones.  This will direct you in your daily exercise and movement.

Exercise encourages osteogenics which is the bone formation process.  Aquatic exercise is wonderful for individuals diagnosed with Osteoporosis.  The risk of falling and breaking a bone while exercising is taken away in the water.  Therefore, allowing you to get a great workout for your muscles without the risk of breakage.  Walking on land is another great exercise due to the impact your feet will have on a hard surface.  What ever the movement you choose just remember to move.  Movement is the key to a stronger body.


Author: Windy Wills

  • bobl07

    Thanks Windy. Are there specific ages for men and women in which the bones density changes?

  • windyh2o

    Yes Bob there are specific ages. Peak bone mass occurs in women between the ages of 16-20. Peak bone mass for men is between the ages of 20-25. In the age of mid 30’s changes begin to occur in both genders. Risk factors start to arise after the age of 40. 80% of fractures over the age of 50 are linked to osteoporosis.