Osteoporosis

Osteoporosis is a condition in which bone density decreases and the structure of the bone weakens. This makes bones more fragile and increases the risk of fractures. In osteoporosis, more bone is broken down than rebuilt.

Osteoporosis is often caused by aging, hormonal changes, lack of exercise, low calcium or vitamin D intake, smoking, and alcohol use. Genetic factors may also play a role.

It is often called a “silent disease” because there are usually no clear symptoms until a fracture occurs. Fractures most commonly happen in the hip, spine, and wrist and can sometimes occur after a minor fall, bump, or even a strong cough.

Possible symptoms include loss of height, a more curved posture, and chronic or unexplained back pain. Bone density can be measured with a DEXA scan.

Bone health usually develops through the following stages:
normal bone → osteopenia → osteoporosis → severe osteoporosis.

A healthy lifestyle can help keep bones strong and reduce complications.

Body Osteoporosis

Regular movement is one of the most important factors for strong bones. Exercise strengthens bones, muscles, and connective tissues such as tendons and ligaments.

A combination of different types of movement works best: weight-bearing exercises, strength training, and balance exercises.

Weight-bearing exercises

With weight-bearing exercises, you are standing on your feet and your skeleton carries your body weight. Impact provides an extra stimulus for the bones.

• Low impact: walking, brisk walking, marching, stair climbing
• Moderate impact: dancing, jogging, racket sports, jumping or skipping
• Higher impact: basketball, volleyball, athletics, star jumps

Strength exercises

When muscles contract, they pull on the bone. This stimulates bones to renew and remain strong.

Choose a resistance level where approximately 8–12 repetitions are possible before the muscle becomes fatigued.

• Upper body and back: push-ups or wall press, bicep curls, tricep extensions, chest press, rowing variations, overhead press
• Lower body and hips: squats or sit-to-stand, lunges, glute bridges, hip thrusts

Balance exercises

To reduce the risk of falling, it is important to work on balance.

Suitable programs and classes:

• Pilates Program 1–4
• Core Stability 1–3
• Pro Isabelle
• Pro Luca
• (Hot) Pilates
• Barre
• (Hot) Yoga

Exercises to avoid

Deep forward bending of the spine may place extra pressure on the vertebrae.

Examples:

• Sit-ups
• Crunches
• Toe touches
• Roll-ups
• Russian twists

Most people with osteoporosis can continue to move safely and greatly benefit from regular exercise. Appropriate and gradual movement may help prevent complications.

Food Osteoporosis

Nutrition plays an important role in supporting bone health.

• Eat a varied diet with plenty of vegetables, fruit, whole grains, nuts, and legumes
• Consume enough protein to support muscles
• Choose calcium-rich foods such as dairy, leafy greens, almonds, and fortified plant-based milk
• Ensure sufficient vitamin D intake
• Limit alcohol and ultra-processed foods

Mind (Lifestyle) Osteoporosis

After an osteoporosis diagnosis, some people become afraid to move. However, movement is very important.

• Focus on what your body can do
• Build movement step by step
• Prioritize sleep and recovery
• Reduce stress through relaxation, breathing exercises, yoga, or meditation

Supplements Osteoporosis

Common supplements used for bone health include:

• Vitamin D
• Calcium
• Magnesium
• Vitamin K2
• Omega-3 fatty acids