If you’re over the age of 50, you should start doing osteoporosis exercises (workouts). Many persons with low bone density are concerned that any exercise will result in a fracture.
However, using your muscles might actually assist you in protecting your bones. Here are a few osteoporosis exercises to assist you to avoid breaking your bones.
People who have always been active have a lower risk of developing bone disorders later in life. That isn’t to say that folks who were couch potatoes in their forties and fifties shouldn’t start doing osteoporosis workouts when the disease first appears.
After menopause, the rate of bone loss accelerates in women. Starting an exercise program at that point is critical. It will strengthen your muscles, improve your balance, and help you avoid falling – and it may also prevent your bones from weakening.
Other advantages of osteoporosis exercises include enhancing your capacity to perform everyday jobs and activities
- Maintaining or improving your posture
- Reducing or eliminating discomfort
- Boosting your overall sense of well-being.
Osteoporosis workouts are divided into three categories.
Strength training is the first. Weights, weight machines, resistance bands, and water workouts can all be used to develop the muscles and bones in your arms and upper spine. Strength exercise may also help to reduce mineral loss by directly affecting your bones.
Exercises for osteoporosis that gently stretches your upper back, strengthen the muscles between your shoulder blades, and improve your posture can all assist to lessen detrimental stress on your bones while also maintaining bone density.
Weight-bearing aerobic activities
Weight-bearing aerobic activities are the next step. These entail practising aerobic workouts on your feet while supporting your weight with your bones. These types of osteoporosis workouts include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing, and gardening.
Finally, there are workouts that improve flexibility. It is easier to maintain good balance and avoid muscular injury when you can move your joints through their entire range of motion. Additionally, flexibility aids in the maintenance of posture, which is critical in the prevention of osteoporosis.
Stretching activities are the finest osteoporosis exercises in this category. In this group, Tai Chi and Yoga are good kinds of exercise. However, you should avoid positions that place too much stress on your spine’s bones. You’re more likely to get a compression fracture if you do this.
You should also avoid exercises that are similar to those seen in a high school gym. High-impact exercises like jumping, running, or jogging, for example, can cause compression in your spine and lower extremities, as well as fractures in weaker bones.
Exercising that requires you to lean forward and twist your waist should also be avoided. Touching your toes, doing sit-ups, or utilizing a rowing machine are all examples.
Keep exercising if you’ve always done so. If you’ve recently been told you’re at risk for osteoporosis, now is the time to take action. To begin, there are a lot of helpful osteoporosis exercises to try.