Ways to Avoid Osteoporosis

Osteoporosis is a debilitating disease in which bones become weak and are more susceptible to fracture. Often people are not even aware that they are affected with osteoporosis until they suffer a fracture. Elderly people and those afflicted with osteoporosis may be prone to fractures such as hip fractures.

When you’re 20, it’s hard to imagine ever having brittle bones. But after 35, your body stops building bone and you could be at risk of developing osteoporosis later. How do you prevent it? Invest in building a healthy skeleton today:

Skipping

Exercises where your feet and legs support your weight put stress on the bones and minimize the rate at which bone is lost, providing protection against osteoporosis. Skipping is fun, burns more calories than jogging, and improves balance and coordination. You only need to skip for two to five minutes a day to benefit — although it’s best avoided if you have joint problems or already have osteoporosis.

Strength training

Muscle-strengthening exercises have been shown to maintain strong bones. “Free weights”, such as dumbbells or a kettlebell, appear to work particularly well on improving bone mass in the hips, wrists and spine. To really benefit, you need to do this type of resistance training two or three times a week, starting off with light weights and gradually building up.

Calcium

Calcium is the essential mineral for strong, healthy bones. Ideally, you should ingest at least 700g a day, from dairy products, especially yogurt and cheese. Other sources include leafy green vegetables, canned sardines or fresh salmon, and almonds.