Prevent osteoporosis, keep your bones strong with daily low-impact exercises, nutrient-rich diet

Exercise benefits: Doing 30 minutes of low-impact weight-bearing activities like walking, stationary cycling, dancing, or brisk walking at least 5–6 times a week helps maintain bone health (Image: Canva)

Osteoporosis is a bone disease that develops when bone mineral density and bone mass decreases. According to the Centers for Disease Control and Prevention (CDC), osteoporosis is the most common bone disease, marked by weakened bone tissue, structure, and strength, leading to a higher risk of fractures. Low bone mass increases the likelihood of developing osteoporosis.
The causes of this disease include aging, hormonal changes, lack of calcium and vitamin D, and a sedentary lifestyle.

"It is a silent disease because you typically do not have symptoms, and you may not even know you have the disease until you break a bone," says Dr Mayank Vijayvargiya, Consultant Orthopedics, Joint Replacement, complex Trauma and reconstruction P. D. Hinduja Hospital & MRC. However, lifestyle changes like a balanced diet rich in calcium, regular exercise, and avoiding smoking and excessive alcohol can help reduce the risk.

Dr Vijayvargiya suggests the following lifestyle changes to prevent Osteoporosis:

Healthy balanced diet:

The food you eat affects bone health, and certain nutrients are essential for preventing osteoporosis.

• Calcium: The daily requirement for calcium is at least 1,000 mg. This can be achieved through a diet rich in leafy green vegetables, dried fruit, tofu, and dairy products such as milk, cheese, and yogurt. However, if dietary sources are insufficient or poorly tolerated, calcium supplements may be helpful.

• Vitamin D: About 80–90 percent of vitamin D is obtained through skin synthesis from sunlight, with 10–20 percent coming from food. Adequate sunlight exposure is crucial to prevent vitamin D deficiency. Good dietary sources include fish, red meat, liver, egg yolks, fortified foods like most fat spreads and some breakfast cereals, and dietary supplements.

• Potassium and magnesium: These are found in whole foods like green leafy vegetables, legumes, and nuts. People who consume more processed foods (refined grains, sugars, and fats) often have lower magnesium levels.

• Protein: Protein is also essential for bone health, making up about 50 percent of bone volume and one-third of bone mass. The European Society for Clinical and Economic Aspects of Osteoporosis (ESCEO) recommends a dietary protein intake of 1.0–1.2 gm/kg of body weight per day, with 20–25 gm of high-quality protein at each main meal.

• Dairy products: Dairy products are the primary food sources of bone-beneficial nutrients like calcium, phosphorus, and magnesium, which are vital for bone structure. They also provide protein, vitamin B-12, zinc, potassium, and riboflavin.

Exercise regularly:

• Low-impact weight-bearing exercises: Doing 30 minutes of low-impact weight-bearing activities like walking, stationary cycling, dancing, or brisk walking at least 5–6 times a week helps maintain bone health. Aquatic therapy or water-based exercises are great for patients who can't tolerate land-based exercises. Pilates, tai chi, and yoga can improve balance and flexibility.

• High-impact weight-bearing exercises: Avoid high-impact exercises like running, jogging, and jumping, as they may increase pain and the risk of fractures in those with osteoporosis. Resistance exercises: Resistance exercises, such as press-ups, weightlifting, or using gym weight equipment, help strengthen bones and muscles.

• Drink alcohol in moderation or not at all, as it can hinder the body's ability to regenerate and strengthen bones. Limit caffeine intake, as excessive amounts may interfere with bone metabolism and calcium absorption.

• Quit smoking, as research shows that tobacco use increases the risk of bone fractures.