03/10/2025
🦴 Osteoporosis and Fragile Bones
Osteoporosis is a condition where bones lose strength and density, making them thinner and more prone to fractures - often referred to as having “fragile bones.”
Most common causes of bone density loss include:
- Age-related: Women may see decline from 35–40, with rapid loss after menopause. Men usually notice loss after 65–70.
- Hormonal changes: Especially menopause.
- Low calcium & vitamin D: Poor intake or absorption.
- Lifestyle factors: Sedentary habits, smoking, excess alcohol, low body weight.Chronic diseases: Such as hyperthyroidism, kidney disease, or rheumatoid arthritis.
- Long-term steroid use: A leading cause of secondary osteoporosis.
💡 The surprising solution? Strength training.
Weight-bearing and resistance exercise stimulates bone-building cells, preserves density, builds strength, and improves balance, lowering the risk of falls and fractures.
💪 Exercise prescription for bone health:
Frequency: 3–5 days per week
- Weight training (free weights, bands, machines)
- Walking or stair climbing
- Balance & posture training (Tai Chi, yoga, Pilates)
