Preventing Osteoporosis With Exercise. 

 January 11, 2024

By  Linda Rook

knee bone density.


Osteoporosis is a debilitating disease that attacks your bones, and is common in people world wide.  

The symptoms are that your bone density becomes weak and eventually weakens your bones and makes the bones fragile and is potential to break or fracture easily.

In this blog I shall show you the causes, symptoms, and how to prevent osteoporosis with some exercises, and much more.

What is Osteoporosis?

Osteoporosis is a type of arthritis that attacks your bones, decreased the bone mass and density of the bone, that makes your bones fragile and can break easily and prone to  fractures.

As you grow your bones produce new bones, but when you develop osteoporosis the body loses too much bone or does not produce enough new bone, this can lead to an imbalance in your bone-altering process. 


This next section is all about what can cause you to develop osteoporosis, and if you are at a high risk.

They include the following:

1.    Age:

When you age you are at a higher risk of osteoporosis, this is because as you age you bone density decreases, therefore making your bones brittle and fracture easily.

2. Hormonal Changes:

If you are a woman, your are at risk when you go through the postmenopausal, your oestrogen levels decreases, as they are vital in maintaining your bone density.

Osteoarthritis of the knee.

3.    Lack of Calcium and Vitamins.

As you age you should get supplements of calcium an vitamin D, as they will keep your bones healthy.  BUT do not take any supplements before seeing your doctor, as some medication can interfere with the supplement.

4.    Genetics

If a family member has developed osteoporosis you are at a greater risk of the condition.

5.    Changing Your Lifestyle:

When you become non active and do not do any exercises, your joints may start becoming weak. You need to do Low-impact exercises at least twice a week, as this can stimulate your bones, the low impact exercises could include swimming, cycling, or walking.

A man on an exercise bike in a gym.

Symptoms of Osteoporosis.

Osteoporosis also called the silent disease, this is because, you will feel fine until you have a fracture.  

Or you may have signs that include:

1. Back pain.

2. Over time you may lose height.

3. you may have a poor posture or stooping called 'kyphosis'.

Vitamin D Supplements.

Prevention Strategies.

1. Having the correct amount of calcium and vitamin D.

2. Do Exercises that help with your weight-bearing joints, also strength exercises.

3. If you smoke you should stop smoking right away

4. You should also have alcohol in moderation.

5. and consult with your doctor, as they can assess your progression and alter your medication if necessary. 


Osteoporosis is a condition that attacks you bones by decreasing the density of your bones.  You should change your lifestyle and start having more healthy eating, calcium, and vitamins, mainly vitamin D, that gives you healthier bone.

It is advised that you should always go to regular check-ups with your specialist or healthcare professionals as they can alter your medication as your symptoms change.

I hope this article has helped you. Please subscribe to my website, and I will keep you updated on new blogs. Also, if you need to know anything about arthritis, please go to my contact page and leave a message, and I will get back to you.

In the meantime, if this post is informative, I’d be very grateful if you’d help your friends or family if they have a similar condition to tell them. So please share it on Twitter or Facebook or send them an email.

I am not a medical professional, and this blog is for information only. If you have any worries, you should consult your doctor.

You can read my eBook on osteoporosis for FREE. I hope this blog has helped.

More Information:


Linda Rook

Linda is now retired and has suffered from Osteoarthritis for about 40+ years.  She struggled with her weight until she found the correct one that also helped with her arthritic pain.  Linda was in terrible pain until the physician thought her right hip needed replacement. 

Now Linda has an artificial right hip, which has left her with the left leg shorter than the right.  Therefore, her spine is now wonky, and has arthritis of the lower back, also it seems to be going all over the body, her pain is now in the knees, elbow, wrist, fingers and both hips.

Linda now spends her days writing information to help others with the same conditions, so they do not suffer like Linda.

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