Osteoporosis is a condition that leads to fragile bones and increases the risk of a wrist, hip, or spine fractures. Bone density is a measurement of how dense and strong the bones are. A test called bone mineral density (BMD) is used to measure the bone mass of the hip, spine, wrist, or heel. If BMD is less than the average for adults, a diagnosis of osteoporosis is made. A related condition called osteopenia, or low bone mass, is less severe but still indicates low BMD.  Osteopenia, untreated can in the long run lead to osteoporosis.

At about 30 years of age, how dense and strong your bones are will decide your risk of getting osteopenia or osteoporosis later in life.  The thicker your bones are at this age, the longer it takes to develop osteopenia.  Peak bone density or thickness is attained at the age of 30, after which people being to lose bone mass.  The loss is accelerated in women nearing menopause or during menopause. Bones naturally become thinner as people grow older because, beginning in middle age, existing bone cells are reabsorbed by the body faster than new bone is made. As this occurs, the bones lose minerals, heaviness (mass), and structure, making them weaker and increasing their risk of breaking. 

People who are active are less likely to develop osteopenia.

Risk factors that can’t be modified

Getting older

Being a woman

Being Caucasian or Asian

Having a family history of osteoporosis or fractures

Modifiable risk factors

Cigarette smoking

Excessive alcohol consumption

Inactive lifestyle or prolonged bed rest

Poor nutrition, particularly insufficient calcium and vitamin D

Use of certain medications like oral glucocorticoids and some anticonvulsants

Low estrogen levels in women or low testosterone levels in men

Anorexia

Physical activity

Since bone is a dynamic living tissue that gets stronger when stressed and weaker when not used, physically active people generally have higher BMD at all ages than people who are sedentary. Weight-bearing exercise and strength training are most effective at increasing or maintaining bone mass. During weight-bearing exercise like walking, running, dancing, or stair climbing, muscular and gravitational forces stress bone. Strength training increases the amount of force that muscles exert on bones. In addition to improving or maintaining BMD, strength training has been found to prevent falls—the most common cause of hip and wrist fractures—in people even in their 90s. Although swimming and cycling are excellent activities for improving cardiovascular fitness, balance, and coordination, they are less effective for maintaining BMD because they are not weight-bearing. If you already have osteoporosis, consult a knowledgeable healthcare provider before starting an exercise program.

• Accumulate at least 30 minutes of moderate-intensity physical activity daily, including weight-bearing exercise, strength training (at least twice a week), and activities that improve balance to help prevent falls.