What is Osteoporosis?

Photo showing strong bones
Picture of a Skeleton

Living tissue constantly breaks down and replaces bone. Osteoporosis occurs when creating new bone lags behind old bone loss . It impacts men and women of all races, with higher risk for postmenopausal white and Asian women.

But what’s the impact?

Osteoporosis weakens bones, commonly in the hip, wrist, or spine meaning if you fall you are more likely to break something.

How to maintain strong bones?

Exercise is vital! It strengthens bones like it does muscles, slowing bone loss, preserving muscle mass, and reducing fall risks.

Recommended exercise for osteoporosis:

πŸ‹οΈβ€β™€οΈ Weight-bearing – Engage in activities on your feet, where bones support your weight.

πŸ’ͺ Strength training – Use free weights, resistance bands, or body weight, working the full body weekly with rest days.

βš– Balance – Exercises like heel raises and knee raises keep muscles working together for stability, preventing falls.

All these activities are included in the Strength and Balance Classes run in Chichester.

What else to help build strong bones?

πŸ₯• Healthy diet – Eating a well balanced diet, including lean proteins, fruits and vegetables, and whole grains to help maintain a healthy weight. Calcium and Vitamin D are very important to preventing bone loss. They work together, with Vitamin D helping with the absorption of Calcium from the intestines.

🚭 Healthy lifestyle – Quit smoking, moderate alcohol, and move more.

Why is this relevant to Falls Prevention?

Because if you do fall having strong bones will prevent you breaking something!

Prioritizing bone health through exercises, a balanced diet, and healthy lifestyle choices is key to preventing osteoporosis. By integrating these simple habits into our lives, we empower ourselves to stay strong, resilient, and fracture-free.

If you are ready to start building strong bonesΒ  through exercise and live in Chichester contact me and find out how I can help.

The post Bolstering Bone Health: A Roadmap to Strong Bones appeared first on Whole Life Fitness.



Having worked in IT in London for 15 years I was made redundant in 2009. I had trained as a gym instructor whilst working and decided I would rather spend the rest of my career doing something I loved than look for another job in IT. I furthered my qualifications with a Certificate in Advanced Personal Training from the highly regarded Premier Training. Many personal trainers are generalists covering all areas of fitness but I took the decision to specialise in the over-50s and therefore went on to do a CYQ Award in Functional Training for the Independent Older Adult Level 3. My focus is on overall health rather than fitness. I believe that making small changes can have a long term positive effect on health and well-being.

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