Osteoporosis is a condition characterized by the loss of the normal density of bone, resulting in fragile bone. Osteoporosis leads to literally abnormally porous bone that is more compressible like a sponge, than dense like a brick. This disorder of the skeleton weakens the bone causing an increase in the risk for breaking bones. The spine, hips, and wrists are common areas of bone fractures from osteoporosis, although osteoporosis-related fractures can also occur in almost any skeletal bone.
The osteoporosis condition can be present without any symptoms for decades, because osteoporosis doesn’t cause symptoms unless bone fractures. Some osteoporosis fractures may escape detection until years later. Therefore, patients may not be aware of their osteoporosis until they suffer a painful fracture. Then the symptoms are related to the location of the fractures.
Fractures of the spine (vertebra) can cause severe “band-like” pain that radiates around from the back to the side of the body. Over the years, repeated spine fractures can cause chronic lower back pain as well as loss of height or curving of the spine, which gives the individual a hunched-back appearance of the upper back. A fracture that occurs during the course of normal activity is called a minimal trauma fracture or stress fracture. For example, some patients with osteoporosis develop stress fractures of the feet while walking or stepping off a curb.
Factors that will increase the risk of developing osteoporosis are:
- Female gender
- Caucasian or Asian race
- Thin and small body frames
- Family history of osteoporosis
- Cigarette smoking
- Excessive alcohol consumption
- Lack of exercise
- Diet low in calcium
- Poor nutrition and poor general health
Building and maintaining bone mass requires a combination of nutrients and exercise. Building bone density early in life is the best way to prevent osteoporosis later. After adulthood, the best way to maintain the bone mass is the same way you build it - getting adequate calcium in your diet, soaking up vitamin D and doing weight bearing exercise.
Evidence shows that exercise may help build and maintain bone density at any age. Studies have seen bone density increase by doing regular resistance exercises, such as lifting weights, two or three times a week. This type of weight bearing exercise appears to stimulate bone formation, and the retention of calcium, in the bones that are bearing the load. The force of muscles pulling against bones stimulates this bone building process. So any exercise that places force on a bone will strengthen that bone.
Weight-bearing exercises are the most effective to build bones. These include activities such as walking, stair climbing, running, hiking, and weight lifting. Swimming and bicycling are not considered weight-bearing exercises.
A survey of 350 middle-aged women found that those who were most active in their daily lives had significantly greater bone density in their spines, femurs and forearms than less active women. Another study found that running strengthens the leg bones of both older and younger women. Exercise also increases muscle strength, coordination, and balance and decreases the likelihood of falls in the elderly.
