Seven Ways to Reduce Your Risk of the ‘Silent’ Disease You Only Notice When You Fall

As we age, many of us worry about breaking bones. But for people with osteoporosis, that risk is significantly increased.

According to the NHS, more than three million Britons are thought to suffer from the condition, which weakens bones and makes them more prone to fractures. In the UK alone, osteoporosis is linked to a staggering 500,000 fractures a year.

There are, however, proactive steps you can take to reduce your risk of developing this bone-weakening disease. Lee Cartwright, mobility expert at Mobility Solutions Direct, has compiled seven key fitness and lifestyle tips to help you combat osteoporosis at any stage of life.

He told Gloucestershire Live: “Osteoporosis causes bones to become weak and fragile. Bones reach their maximum thickness and strength in early adulthood. After the age of 35, bone density begins to gradually decrease, which is a normal part of ageing. However, without proper care, this can lead to osteoporosis.

“The risk of developing osteoporosis increases as sex hormone levels decline, particularly during menopause in women and as men age. Additionally, a diet low in calcium and vitamin D can worsen osteoporosis. Calcium is essential for building strong bones, and vitamin D helps the body absorb calcium.”

He has now listed seven things everyone should do to reduce their risk of contracting the disease.

Regular exercise

Lee says: “Adults ages 19 to 64 should aim to get at least 20 minutes of moderate-intensity aerobic activity each day, but it can be something as simple as a brisk walk or bike ride. This helps stimulate bone growth and can help prevent bone loss.”

“Additionally, strength training exercises twice a week can help increase bone density and make it more resistant to fractures. Be sure to target all major muscles, including the legs, hips, back, abdomen, chest, arms, and shoulders.”