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Go4Life: Exercise and Osteoporosis – NIA

Osteoporosis is a disease that weakens bones to the point where they break easily—most often in the hip, spine, and wrist. Osteoporosis is more common in women, but men also have this disease.

The good news is there are things you can do at any age to prevent weakened bones, such as including regular weight-bearing exercise in your life, eating foods rich in calcium and vitamin D, stopping smoking, and limiting how much alcohol you drink.

Your bones and muscles will be stronger if you are physically active. Weight-bearing exercises, done three to four times a week, are best for preventing osteoporosis. Walking, jogging, playing tennis, and dancing are examples of weight-bearing exercises. Try some strengthening and balance exercises too. They may help you avoid falls, which could cause a broken bone.