Whats one of the best ways to prevent osteoporosis? According to many experts in the field of bone health, its exercise. More specifically, strength training offers many benefits for men and women at risk of bone loss from osteoporosis.

Strength training, also called resistance training, uses resistance from free weights, resistance bands, and water exercise or weight machines to help build strength in muscles. It also can help work on the bones to prevent the loss of minerals that weaken them. In fact, according to sports doctors, strength training can increase your bone strength, reduce your risk of osteoporosis, improve the strength of your connective tissues, which increases joint stability and increase the functional strength of your muscles.

If you already have osteoporosis, say doctors, strength training can still benefit you in many ways, but you should work with your doctor or an experienced physical therapist to design a workout that will benefit your bones without increasing the risk of stress or compression fractures.

If your main intent is to prevent osteoporosis, you should work with heavier weights and more resistance. A study conducted at the University of Arizona and published in Medicine and Science in Sports & Exercise gives some answers to that. In that study, scientists recruited 140 post menopausal women with a history of sedentary lifestyle for a year-long regimen of three times weekly workouts. The women performed eight exercises specifically chosen to work on particular muscle groups .Scientists took bone scans both before and after the study. The results showed that the chosen exercises had a measurable effect on the bones of the hips, site of the most common fractures in post menopausal women. They also found that the greater the amount of total weight lifted over the course of the year, the greater the benefits to the bones.

If youre just starting a resistance and strength training program, doctors and physical therapists offer the following tips

Consult your doctor and follow a program designed by a physical therapist which takes your strengths and needs into account.

Work out at a gym or health club under the supervision of professionals who can help monitor and adjust your workout program.

Start slow and build gradually. Strength and resistance training is a slow process.

Never increase weights in resistance training more than 10 at a time. Increasing more than that risks injury.

Lift and lower weights slowly. Avoid jerking them up to avoid injury.

Perform your resistance workout every third day.

Avoid exercise that puts a lot of strain on your joints and bones, and stay away from the rowing machine. The bending required puts your spine at risk of compression fractures.

If any area is particularly tender or stiff immediately after a workout, apply ice to it for 10-15 minutes to reduce inflammation.

Proper exercise, weight control and a healthy diet all contribute to keeping your bones strong and preventing the loss of bone density due to osteoporosis. Do your bones a favor and give them a good workout a couple of times a week.

1. Holistic Fitness is crucial Keep your overall fitness in mind instead of just one facet of it. Realize that there are four major aspects that one work on aerobic fitness, endurance and muscle strength, body composition and flexibility. Develop and build upon each of these every training day.

2. Focus on the sports objectives Hone parts of the body which is most used for your primary activity activity. If you play soccer you would want to hammer on endurance, and if you compete at karate you might rather focus on strength training.

3. Tag your girlfriend Chugging along on the fitness train is simpler when you work with someone. Misery loves company as we know. Draw upon your girlfriends enthusiasm when yours is running low. Youll perk up all the more as she depends on you to motivate her. But before you bring her, ensure that she shares the same goals as yourself.

4. Bring the tape No, not the VHS, you lazy lump! The measuring tape. Take stock of your stats, including your arms, chest, waist, thighs and wherever else that you are trying to make sexier. Get a habit out of re-measuring once a week. As you admire some measurable results, you motivate yourself all the more!

5. Bring in the Goals Jot attainable short and long term goals for yourself! Dont just hit the homerun and pat yourself on the back once you reach them. No, I want you to break all stops and reward yourself with something special! But please, dont make the reward something that will be detrimental to your goals, such as chugging down beers or popping tarts into that gut. Make your goals reachable. Set goals that are challenging but not depressing.

6. Time to commit Set holy appointments with yourself. Can the excuses as to why you cant workout. Jot them on your calendar, highlight them and draw all manner of motivational pix next to them. Stick with it! Respect this time for yourself and let others know about it. When someone asks you out for coffee let them know your workout dates, and ask them to join you. This way people will know that during that time you are unavailable. The moment you accept gut swelling coffee outs, you will postpone future workouts.

7. Reach out and streeeetch Stretching exercises make any workout easier- it floods your body with happy chemicals like endorphins. Take care to stretch before a workout and afterwards as well.

8. Your Personal Space Where you run the gauntlet is just as important as what you do. Ensure that you are comfortable and enervated in your chosen workout place. Good places include TV magazines and music. Keep water and fruit bowls within reach. How many times have you used getting drinks as an excuse to stop cardio?

9. Please the lenses What can be more motivating than before and after shots of people who have lost weight or built muscle? Sheer eye-candy! Now what if photos were of you? You see yourself everyday and sometimes it is easy to forget the old you. Take those photos right now and look at them often. Looking at the before photos and looking in the mirror is not enough. Take after photos every week.