There is a constant remodelling of bone, which happens throughout our life. And this is heavily influenced by nutritional, hormonal factors and physical activity. As we age the rate of bone replacement becomes slower than the rate of breakdown.

Osteoporosis is a condition in which the bones become weak and brittle and more likely to break than normal bones. It is the result loss of bone mineral mainly calcium loss, which occurs commonly as we age. Osteoporosis is often called the "silent" disease and on its own is not a significant disease, were in if not for the falls, which precipitate painless fractures, which occurs typically in the vertebral column, hip, spine, and wrist. Others symptoms are that it can cause numbness in the right second toe or acute onset of back pain; a hunched forward or bent stature; loss of height; limited mobility and possibly disability. Even simple household tasks can produce a fracture of the spine if the bones are weakened. In women, the greatest rate of bone loss occurs in the years immediately following menopause. The other reasons can be due to hormonal conditions, smoking and medications like glucocorticoids as well as other chronic diseases. The diagnosis of osteoporosis is based on special x-ray methods called densitometry. This measurement is termed "bone mineral density" or BMD.

We lose bone as we age. The bones of the human skeleton contain 99.5 per cent of the total calcium in the body. The best prevention is a life-long commitment to physical activity, good nutrition and weight training. Exercise affects the skeleton in several ways and is an effective, inexpensive and healthy way to prevent and treat osteoporosis. Although genetics and gender play important roles, research shows that if we take timely measures such as having enough calcium in the diet every day, and performing weight bearing and resistance exercises regularly, osteoporosis can be avoided. Building bone mass when young is a good investment for the future. During the growing years attention must be paid to dietary calcium if peak bone mass is to be achieved. Insufficient calcium during growth can contribute to the development of osteoporosis later in life. Calcium continues to be an essential nutrient after growth because the body loses calcium every day. The daily-recommended dietary calcium intake varies by age, sex, and menopausal status.

 The National Academy of Sciences makes the following recommendations regarding daily intake of calcium:

Males and females 9 to 18 years: 1,300 mg per day

Women and men 19 to 50 years: 1,000 mg per day

Pregnant or nursing women up to age 18: 1,300 mg per day

Pregnant or nursing women 19 to 50 years: 1,000 mg per day

Women and men over 50: 1,200 mg per day It is proved that activities, which include higher impact, have a greater benefit to the bones. By placing the stress on the bones with weights, we can increase bone mineral density, and this is now being considered as an approach to prevent osteoporosis. If you already have osteoporosis, you can exercise but speak to your doctor to learn what types of exercises you can safely do to preserve bone and to strengthen your back and hips . However avoid high-impact exercises, such as jumping, running or jogging. These activities increase compression in your spine and lower extremities and can lead to fractures in weakened bones. Avoid jerky, rapid movements in general. Try to move in a slow and controlled manner. Also avoid exercises in which you bend forward and twist your waist, such as touching your toes, doing sit-ups or using a rowing machine and activities that may require you to bend or twist forcefully at the waist such as golf, tennis, bowling and some yoga poses . As these movements can compress the bones in your spine.

Like muscles, bones need exercise to stay strong. It is recommended that you do about 30 minutes of vigorous exercise about 3 to 5 times per week for the prevention and management of osteoporosis. Weight bearing exercises such as walking, jogging, hiking, climbing stairs, dancing, treadmill exercises, and weight lifting are probably best. Balance training, stretching are the other components, which should be included to the exercise regime. You will surprised to know that swimming and simply walking, although good for cardiovascular fitness, are not the best exercises for building bone as the water supports your weight. 

Thirty minutes of weight-bearing exercise daily benefits not only your bones, but improves heart health, muscle strength, coordination, and balance.

Remember to warm up before starting and cool down at the end of each exercise session.

As you build strength, increase resistance, or weights, rather than repetitions.

Remember to drink plenty of water before, during and after the exercise.

Combine weight bearing and resistance exercise with aerobic exercises to help improve your overall health.

Add more physical activity.

The author is a fitness trainer