ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Osteoporosis, Women and Exercise

Updated on July 21, 2018
Crystal Concepts profile image

Crystal Concepts is a hub written and managed by a certified yoga and Pilates teacher with a Diploma in Exercises and Sports Science.

0steoporosis, the "fragile bone disease," is characterized by a loss of bone mass caused by a deficiency in minerals such as calcium, magnesium and other vitamins. Unchecked, osteoporosis can lead to loss of height, stooped posture, humpback, and severe pain. According to the National Osteoporosis Foundation, osteoporosis affects 10 million Americans, mostly women. Thirty-four million more Americans 15% of them pre- menopausal women, are estimated to have osteopenia (low bone mass), and that makes them likely candidates to get osteoporosis earlier.

Myth: My daily walking workouts are enough to prevent osteoporosis.

Reality: Low impact activities such as walking and swimming or muscle-toning exercises are great workouts that improve your over all health but they don’t seem to provide the right amount of stimuli to actually increase bone mass.

Bone building cells need a lot of stress to be jolted enough to start doing their work creating new bone because calcium, the main component of bones, isn’t absorbed well by the body unless there is a demand created by exercise.. The good news is all that low impact exercise you are doing right now is boosting your balance and coordination. This increase in equilibrium reduces your risk of falls and fractures.

Tai Chi

What should I do then?

All types of exercise are good for you, so keep up your daily exercise routine; here is a list of exercises that can help:

*Tai Chi

* Low Impact aerobics

* Resistance and Weight training using free weights, weight machines or stretch bands


* Yoga to improve balance and posture

A person with osteoporosis already have weakened bones that are prone to fracturing so avoid exercises that has a high chance of causing you to fall.

What not to do:

  • High impact aerobic exercises
  • Any exercise that requires sudden or forceful movements
  • Any exercise that has sudden jolts, stops and starts like tennis or squash
  • Any exercise that has twisting motions like golf
  • Abdominal sit-ups

The amount of exercise:

The exact amount of exercise needed for osteoporosis hasn’t been determined. However it is recommended that sticking to your exercise routine diligently (2-3 times a week) will be beneficial in improving your condition.

Consult your health care professional:

Always start your exercise program slowly and with medical supervision as too vigorous exercises will cause fractures. It is also recommended that you consult your doctor for your supplements and their right dosages and for you to avoid smoking and drinking alcohol too much.

© 2008 Shanti Rose


    0 of 8192 characters used
    Post Comment
    • Crystal Concepts profile imageAUTHOR

      Shanti Rose 

      12 years ago from Spain

      thanks MrMarmalade. We do appreciate that! =) more power!

    • MrMarmalade profile image


      12 years ago from Sydney

      This is a great hub Will be passing the information on to many of our friends.

      Tank you


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)