How To Prevent Osteoporosis And Strengthen Bones At Any Age


How To Prevent Osteoporosis And Strengthen Bones At Any Age



Osteoporosis is a problem that affects men and women from all over the world. Although genetic factors play a decisive role in developing this condition, it is true that the lifestyle, physical activity, and diet are also important for osteoporosis prevention.

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After 20, the natural process of bones thinning is inevitable and unstoppable. However, what you can do is strengthen your bones. Look through some tips below:

From childhood to adolescence


Публикация от @teamgreenesports

It is important to take care of bones from early childhood. Start preventing osteoporosis early on, while the bones are still growing. To reach adulthood with strong and healthy bones, we recommend the following:

  • a nutritious and balanced diet with sufficient calcium;
  • regular physical activity strengthening muscles and bones;
  • sufficient intake of vitamin D;
  • avoid the effects of passive smoking (in case of smoking parents);
  • avoid malnutrition.

Adults and seniors

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Bones have a maximum growth capacity in childhood. To reduce the risk of osteoporosis in later life, the higher the peak bone mass – the better. In adulthood there are following prevention measures:

  • an adequate diet including a sufficient calcium intake;
  • avoid under-nutrition, as well as severe weight loss;
  • continue to consume enough of vitamin D;
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  • don’t smoke and avoid passive smoking;
  • regular weight-bearing activity;
  • don’t overindulge in drinking.

Some activities that strengthen the bones


Публикация от Dr. Mimi Ton, DPT, CLT, RYT (@mimiton_dpt)

In addition to these tips for osteoporosis prevention, you can also consider the following physical activities that can strengthen your bones, as well as muscles, which help you carry your weight, making it easier for your skeleton:

  • climbing stairs;
  • jogging;
  • tai chi;
  • aerobics;
  • running;
  • yoga;
  • dancing;
  • walking.
David Tadevosian /

These physical activities could serve well to prevent this condition. Besides, they could also improve your general health and flexibility. And they are a good opportunity for socializing, meeting people, and improving self-esteem. We wish you to really enjoy and benefit from whichever you choose.

This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.

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