The good news is that natural loss of bone tissue and density is something that you can proactively manage. For all of my clients, I recommend taking small preventative steps and practicing a few helpful exercises to promote bone strength, regardless of whether they have been diagnosed with osteoporosis. Here are a few great ways you can commit to your bone health:

1. Brush up on your medical history.

The first step to preventing osteoporosis is to familiarize yourself with your family’s medical history. Ask about your family’s bone health and any history of inflammation. If you have family members with osteoporosis, you have an increased risk of developing it yourself and can speak to a medical professional about options like taking supplements to increase absorption of vitamin D, which helps your intestines absorb calcium from food.

2. Practice weight-bearing exercises.

You can help prevent and reduce pain from osteoporosis by practicing weight-bearing exercises. These exercises will help to stimulate bone growth and tissue hydration by engaging your tendons, ligaments and muscles. When practicing the exercises below, chose a free weight you’re comfortable using for multiple repetitions. Be sure to check with your doctor before beginning any exercise program.

Standing Squat Begin with your toes facing forward and do 5 to 10 squats. Next, turn your toes slightly inward and do another 5 to 10 squats. As long as you have no pain, face your toes slight outward and try a third set of 5 to 10 squats. This exercise includes a rotation component throughout the lower pelvic girdle that will help build strength throughout your lower limbs.

Sitting arm swing Begin by sitting in a chair, holding free weights. Gently start swinging both arms up and down simultaneously to chest level height for 5 to 10 reps. Next, carefully lift both arms and swing them overhead and side to side for the same amount of time. Finally, swing both arms side to side at shoulder level as you twist your body to look behind you in each direction. This three-dimensional rotation will stimulate the core, spine and hips.

3. Get involved in group exercise.

If you, a family member or friend has osteoporosis, you can look to get involved in community exercise activities. Community classes are sometimes designed to target different ailments like osteoporosis. Chair-based classes and water aerobics, for example, can be great components to exercise and help build bone strength. Another benefit of these classes is that they focus on methods of bone strengthening while promoting less joint impact.

Statistics about osteoporosis can be intimidating, but even simple lifestyle changes can lead to stronger bone density and help prevent loss of bone tissue. Understanding your medical history is an important first step in gauging if you’re at risk of developing osteoporosis. From there, you can work to tailor your exercise routine to stimulate bone growth and protect bone health while avoiding injury. Regardless of whether you have already experienced symptoms of osteoporosis, are at risk due to family history or simply want to be proactive about your health, making an active effort to commit to bone health will help you increase bone strength and alleviate pain further down the road.

Christina is a Senior Physical Therapist and Women’s Health Manager for Athletico Physical Therapy in Park Ridge, IL. She received her Degree in Physical Therapy from Rosalind Franklin University in 1990. She is a Fellow of Applied Functional Science, certified in FMR as a graduate from the Gray Institute. Christina specializes in the evaluation and treatment of the female client including pregnancy, incontinence/pelvic floor dysfunction and orthopedics/sports related injuries. She developed the Female Chain Reaction Course for the Gray Institute and continues to educate internationally for the Gray Institute, APTA, IDEA Health and Fitness Association and SCW Fitness, as well as many other public and private organizations.

Ask yourself these three questions to understand the risks of developing the brittle bone condition so that you can strive for better bone health well into your older years.

1. Am I living an active lifestyle? 

Americans are living an increasingly sedentary lifestyle, and this lack of activity spurred on by hours of sitting and eating has spurred on an array of health problems including obesity and a heightened risk of heart attack. Inactivity doesn’t just impact the number on the scale, however. It plays a major role in bone health and can keep bones strong throughout your life. Incorporate these two types of exercises into your daily routine to lower your risk of osteoporosis:

• Weight-bearing exercises – Running and jumping rope are great ways to build up bone density and keep them strong. These high-impact aerobic exercises are ideal for those who do not yet have osteoporosis. But if you’ve already been diagnosed with the brittle bone condition, stick to low-impact exercises like walking or using the elliptical to decrease your risk of fractures.
• Muscle-strengthening exercises – Strength training has long been touted as the key way to get into shape, and these types of exercises will also increase muscle mass and maintain bone density. Use free weights, resistance bands, and even your own body weight to strengthen all major muscle groups.

1. Am I taking any medications that could put me at risk?

Osteoporosis can also be spurred on by certain medications, and the elderly population has the greatest risk for a drug-induced condition. Before agreeing to take any medication, talk to your doctor about the possible side effects of bone density loss that the prescription could spur on. Two examples of common medications that could impact your bone health are:

• Invokana – This SGLT2 Inhibitor is prescribed to type 2 diabetics to help them regulate their blood sugar levels. But recent studies have linked the medication to an increased risk of bone fractures, kidney failure, and below-the-knee amputations. Despite the drug’s effectiveness for some patients, others have filed Invokana lawsuits against the manufacturer because of its severe side effects.
• Corticosteroids – This class of medication, which includes the common drugs cortisone and prednisone, is often prescribed to individuals with rheumatologic inflammatory diseases like lupus and rheumatoid arthritis. Despite their ability to ease pain and decrease severe inflammation, corticosteroids have also been linked to the development of osteoporosis, glaucoma, and high blood pressure.

1. Am I eating a well-balanced diet?

In a study conducted by the Hospital of the University of Pennsylvania, researchers found that Americans eat enough salt each day to damage their heart muscles. In addition to the slew of cardiovascular issues it can cause, a high sodium intake can spur on calcium loss, which weakens bones gradually over time. To protect your heart, your waistline, and your bone density, strive to consume less than 2,300mg of sodium each day. Foods naturally low in sodium include fresh fruits, vegetables, and whole grains, so add these items to your shopping list the next time you head to the grocery store.

Morgan Statt is a health & safety investigator with ConsumerSafety.org, an organization that provides health, safety, and product information to consumers in one easily searchable database. She covers an array of topics including health conditions, drug safety, and trending news. When she isn’t writing, she can be found scouring Twitter for the latest in consumer news to support her organization’s efforts. Follow ConsumerSafety.org on Twitter for trending health news, advocacy initiatives, and product recalls.