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Causes and risk factors
Prevention through exercise
From the age of 35 to 40, occasional sport and exercise are no longer enough to keep bones healthy and strong. With good strength training, bone density can be increased by up to 20 percent. With regular and targeted training, this buildup can usually be maintained for years.
- Fast walking / Nordic walking, mountain hiking (especially uphill)
- Exercises for good balance: jumping on the mini-trampoline, squats, jumping rope, exercises on seesaw or wobble pillow
- Strength Training, MST Medical Strengthening Therapy. Actually developed for chronic neck and back problems, MST helps to strengthen bones, prevent hunchback, falls and fractures.
- Vibration training (vibration plate, Galileo training). Recommended as a supplement to strength training because it stimulates muscles and bones. Does not lead to better mobility.
- Double-leg rope jumping: To strengthen the foot muscles, jump over the rope with both legs, making sure to pull the tops of the feet up after the jump.
Good to know: Swimming is not suitable for osteoporosis prevention, as the body loses muscle and bone mass in weightlessness.
In addition, you should take every opportunity to spend time in the fresh air. The hours of sunshine above midday are particularly suitable for walks or outdoor exercise, because this also replenishes your vitamin D supply. You should avoid sports that involve a high risk of falling, such as skiing or horseback riding.