Our peak bone mass is achieved by about 25 years old. At this pont, the rate between bone construction and loss remain the same for about 10 years. After your mid-30's, bone mass is lost at about 0.5 - 1% per year. Women in particular experience a period of accelerated bone density loss of up to 3-5% per year for about 5-7 years. This accounts for why women are more commonly affected by osteoporosis. Women who smoke, have a history of dieting and low body weight, alcohol consumption or have a long-term history of steroid use are at greater risk.
Resistance training can stop the progression of osteoporosis by strengthening both bone muscle and bone. Weight bearing exercise is also beneficial - walking as little as 3-5 miles per week can improve bone density. Flexibility training helps increase joint mobility, which adds protection against injury. These 3 types of exercise together will reduce the risk of fracture in those with osteoporosis.
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