More than 10 million Americans have osteoporosis, but most of them do not even know it. Osteoporosis is a disease that causes bones to become thin and weak. Often there are no symptoms until a bone fracture occurs. A fracture can be painful and may have a major impact on your lifestyle.

Risk Factors for Osteoporosis

Some women and men are more at risk for osteoporosis. Those who are on certain medications (including steroids, certain cancer treatment medications, excess thyroid hormones, anti-seizure medicines, and heparin) that can cause bone loss:

• Women who are past menopause or who went through menopause before age 45

• Caucasian or Asian women

• Those with a small, thin frame

• Those who have family members with osteoporosis

• Those who smoke or who drink heavily

• Those who are not very active

• Those with a diet low in calcium

• Those who previously had a nontraumatic fracture as an adult

• Being of advanced age

Bone Density Testing

To find out if your bones are thinning, your doctor may ask you to have a bone mineral density exam called a DXA (dual energy x-ray absorptiometry). This simple, painless procedure, which takes about 20 minutes, is used to measure the density of bones in the hip and spine.

Currently, bone density testing is the best way to determine if any specific steps need to be taken to protect bone health, or if some type of treatment will be needed.

If your DXA shows that you have low bone mass or osteoporosis, your doctor may recommend that you change your diet, become more active, or take calcium and vitamin D. In addition, your doctor may prescribe medication.

How Exercise Prevents Bone Loss?

People tend to think of bones as hard, immovable, inert objects. But the truth is, our bones are very much alive. They help produce our red blood cells. They grow and change in response to stress — and they can heal themselves. Because our bones respond to stress, we can strengthen them by making them work. This is especially important for people at risk for osteoporosis, a condition that causes the body to lose minerals in the bones, weakening them over time.

The best exercises for preventing osteoporosis are ones that move your body against gravity. Think weightlifting, dancing, and high-impact aerobics. Exercise, especially weight-bearing exercise, can stop bone loss, and prevent bone loss from happening in the first place.

Low-impact activities are also a great way to stay active while minimizing the wear and tear on your bones. Try walking or using an elliptical machine. Elastic bands and hand weights can help build muscle strength while minimizing your risk of falls and fractures.

What Can I Do If I Already Have Osteoporosis?

If you’ve been diagnosed with osteoporosis, talk to your doctor about how to include exercise in your lifestyle.

Your doctor may refer you to a physical therapist, who can help strengthen your upper back, develop your balance, and teach you ways to avoid injury. Because your bones are more susceptible to fracture, you will need to be careful while performing high-impact exercises. And also add some nutritional food for bone health, including specifics of calcium and Vitamin D.