The Perfect Workout®

The Perfect Workout official logo

Fitness Insights

Real health and wellness wins
and how to achieve them yourself

National Osteoporosis Month 2022: Awareness and Prevention

Osteoporosis is diagnosed when a person has suffered a significant loss of bone mass…
National Osteoporosis Month 2022 Featured Image

National Osteoporosis Month 2022. Creating Awareness and Prevention

National Osteoporosis Month 2022. Creating Awareness and Prevention

National Osteoporosis Month 2022 Blog Header

In recognition of National Osteoporosis Month, we at The Perfect Workout want to shed even more awareness on osteoporosis and that starts with knowing the risk factors.

In this article we share the common risk factors for osteoporosis and things you can start doing today to keep your bones strong!

What is Osteoporosis?

Osteoporosis is diagnosed when a person has suffered a significant loss of bone mass because their body can’t produce enough new bone to keep up with old bone loss. “Bone is living tissue that constantly breaks down and is replaced.” (Mayo Clinic).

With this disease, bones become hollow and carry a high risk of fracture. About 10 million people in the US have osteoporosis and many others are at risk.

Image of a woman smiling while leaning against a wall

Osteoporosis Risk Factors

Are you at risk for developing osteoporosis? Check this list of common risk factors to see if your risk is low or high.


Osteoporosis can affect both men and women, but women (especially Caucasian and Asian) are at higher risk.


Older individuals, especially women who are past menopause are considered high risk for Osteoporosis. This does not mean younger adults should ignore the risks.

Body Weight

Thin, frail body types and underweight BMI’s can be a risk factor for having low bone density which is a contributor to fractured bones.

Hormone Levels

Having lower estrogen levels for women, and low testosterone for men can contribute to osteoporosis and fractures.

Family History

Osteoporosis runs in the family. If you have a family history of the disease, your risk factor increases. Read about our Founders family history here.

Vitamin Consumption

Getting in adequate amounts of sunlight (Vitamin D) helps absorb Calcium, a necessary building block for healthy bones. In addition, not getting enough calcium can lead to a deficiency.

Physical Exercise

The more sedentary you are the higher the risk of muscle and bone loss which can lead to osteoporosis, falls and fractures. This is where your strength training sessions are vital. Each slow-motion strength training workout helps to battle muscle and bone deterioration and builds healthy bones.


Excessive smoking and drinking can lead to a slough of health problems including negatively impacting bone health.


Diseases such as diabetes, hyperthyroidism, digestive conditions, cancer and rheumatoid arthritis have also been linked to osteoporosis.

Image of female being coached by a trainer

Prevention: 4 Ways to Keep Strong Bones

1. Vitamin D3

Vitamin D, specifically vitamin D3, increases calcium absorption from the food we eat. It also promotes calcium uptake in bones. Supplementing with vitamin D3 can decrease the risk of fractures in the hip and spine, and can increase bone density.

2. Magnesium

Healthy magnesium levels are shown to enhance the function of bone-building cells and sufficient levels of parathyroid hormone and vitamin D (both of which regulate bone homeostasis).

3. Calcium

Meeting a minimum amount of recommended daily consumption (2,000-2,500 mg/day according to is critical to maintaining bone health. Also, supplementing calcium can reduce the risk of hip and spine fractures.

4. Strength Training

Strength training is a uniquely effective way to improve bone health and treat osteoporosis. It can improve bone strength in all areas of the body at any age.

“Worldwide, one in three women and one in five men aged 50 years and over will suffer an osteoporotic fracture. Fractures caused by osteoporosis can be life-threatening and a major cause of pain and long-term disability.” (IOF)

Osteoporosis impacts people all over the world. Step up for bone health and learn more about World Osteoporosis Day (October 20th) here.

If you aren’t already taking action to prevent or treat osteoporosis, speak with your doctor today. In the meantime, start (or continue!) a strength training program. Strength training will ensure you won’t lose bone density going forward, whether it be to age or osteoporosis.

To speak with a Personal Trainer about exercise, nutrition or any help with lifestyle adjustments please call us at (888) 803-6813.


More Articles