Osteoporosis is a debilitating disease that involves the loss of bone mass. This means that simply bumping into something or falling down can result in broken bones. However, you can decrease your chances of developing osteoporosis altogether as long as preventative steps are taken while you’re still young. There are certain exercises that have been proven to help with building bone mass, which are just another alternative to making sure you stay in top shape for years to come.

The scary thing about osteoporosis is that it can sneak up on your without warning. After a person has reached his/her 30s, 3-6% of bone density is lost every decade from that point on. Medical experts say the best time to focus on building bone mass is before age 25. This means that the athletes in high school and college that take the time to exercise and lift weights are way ahead of the game. However, unless you’re currently a teen or young adult, chances are your body has already started to experience some loss of bone density. However, not all is lost. The sooner you begin taking the steps to reduce your bone loss the better off you’ll be in the long run.

If you want to preserve the health and strength of your bones, you’ll want to turn to certain exercises, which are ideal for building bone mass. The major ones include lunges, squats, over head presses, and exercises that involve multiple joints working out at the same time. The best way to utilize these exercises is to avoid exercise machines. Doing these exercises without the assistance of machines will better impact the spine and hips. Other exercises that can help build more bone mass include jogging, step aerobics, weight lifting, playing racquet, dancing, and hiking. If you are concerned about developing osteoporosis and want to ward it off through exercises consult with your doctor first to get his/her recommendations. When given the green light to workout, get the assistance of a personal trainer who understands your fitness goals. This will prevent any potential injuries while working out.

Those already suffering from osteoporosis can still turn to exercise to preserve their current bone density, however, it is extremely important that such individuals only pursue exercises according to their doctor’s orders. Because the bones are already weak, being careless while exercising will only do more damage and could cause a serious injury. It is important to note, however, that exercises - even the ones mentioned in this article - are not a cure for osteoporosis. While it can be seen as a preventative measure some people may still develop the condition even with the exercises implemented. Each person is different and the effects exercise can have on bone mass vary from person to person.

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