In medical terms, Osteoporosis is the periodic weakening and thinning of bones that naturally occurs among all people. Depending on the person’s body built and lifestyle, osteoporosis can either appear early or late. But regardless of the time, those affected by osteoporosis experience various difficulties especially when doing activities such as walking and running. And since the spinal column is the primary area affected by osteoporosis, those affected are literally bent forward because of the lack of back support.
Must-read: How to Prevent Osteoporosis Through Exercise
Medical studies have proven that osteoporosis is primarily caused by lack of calcium inside the person’s bones. The lack of calcium is experienced earlier by women who had already given birth to a child. Needless to say, the more children she had given birth to, the faster her calcium inside her bones decreases.
Despite the fact that osteoporosis is usually seen frequently on women, it definitely doesn’t mean that men are exempted from the disease. And just like women, if the calcium deficiency isn’t solved, risks of men having osteoporosis will also increase. In such a case, doctors recommend taking at least 1200 – 1500 mg of calcium every day, whether in form of dairy products or other foods containing high amounts of calcium. However, due to the fact that calcium isn’t readily absorbed by the body, doctors also recommend taking Vitamin D in form of foods or supplements.
How does Exercise Prevent Osteoporosis?
Aside from taking calcium and Vitamin D, having a regular exercise also prevents the risk of having osteoporosis. Since exercise is known to build and maintain bone mass, the bone density acquired from such actually prevents or slows the body’s absorption of calcium inside the bones. However, it definitely doesn’t mean that you are sure to have strong bones just by exercise alone. Just as mentioned earlier, your body still needs calcium from an outside source.
Of all the available exercises out there, the most effective exercise for building bones is none other than weight-bearing ones. Weight-bearing exercises include walking and running exercises, stair climbing, hiking and most of all, weight lifting. According to scientific studies, people especially women who make themselves more active through exercise have greater bone density in their backbones, legs and arms compared to those who are not. At the same time, exercises are proven to repair worn-out cells (including bone cells) much faster and make it stronger.