Osteoporosis is one of the leading reasons for disability in elder women. It often leads to fractures in both the spine and hip, which can make your mobility considerably worse and impair your independence. Exercise can help reduce the possibility of developing these injuries. Some kinds of exercise make the bones and muscles stronger, but others are meant to make your balance better.
Advantages of Exercise
For postmenopausal ladies, regular exercise can:
- Make the muscle strength better
- Improve the balance
- Reduce the possibility of developing the bone fracture
- Help improve or maintain your posture
- Decrease or relieve pain
For one with osteoporosis, to exercise means to find the most enjoyable and safest activities considering their bone loss and overall health. There is no such thing as the best exercise for osteoporosis, but there is the most suitable one. Certain physical activities are suitable for some people, while some are designed for other individuals.
Before You Begin
Consult a doctor before you start an exercise schedule for osteoporosis. First, you might have to undergo some tests, including both fitness and bone density assessments.
Meanwhile, consider what type of exercises you enjoy doing the most. When you go for the one you love to do, you are likelier to keep doing it, and not change it for a long time.
Selecting the Right Sort of Exercise
The following kinds of physical activities are usually recommended for those who have this condition.
- Flexibility exercises
- Balance and stability exercises
- Weight-bearing aerobic activities
- Strength training activities, particularly the ones for their upper back
Due to the varying extents of osteoporosis, plus the possibility of fracture, one might be dissuaded from doing some exercises. Just ask your physical therapist or doctor if you are at risk of any osteoporosis-related issue, and learn which exercises are right for you.
Weight-Bearing Aerobic Exercises
These include doing cardio exercises by staying on the feet, with the bones bearing the weight. Some examples are dancing, walking, low-impact cardio exercises, stair climbing, gardening, and training on the elliptical machine.
These kinds of exercises work on your bones in the hips, lower spine, and legs to reduce the loss of mineral. These give cardiovascular benefits too that improves the circulatory system and heart health.
Cardio exercises, as advantageous as these are for one’s overall wellbeing, must not be the only part of his or her exercise schedule. One must also work on flexibility, balance, and strength.
Biking and swimming have several benefits to offer, but these do not give the load which your bones require to bear weight and a slow loss of mineral. However, do these exercises if you love to. Just make it a point to add weight-bearing exercise when you are able.
As part of this exercise, you use free weights, your body weight or resistance bands to make every major muscle group stronger. Resistance exercise can help maintain your bone density too.
When you utilize weight machines, be cautious of not twisting your spine when you adjust the equipment units or exercise.
Resistance training has to be made to fit your tolerance and ability, particularly in case you experience pain. A personal trainer or physical therapist with experience dealing with individuals having osteoporosis can also help you form strength-exercise routines. Proper technique and form of exercise are a must to prevent physical injury and maximize your workout.
Keep your joints moving to the maximum possible extent, and it will help keep the muscles working fine. Stretches are ideally performed once your muscles warm up, say, after your training session. You should do these slowly and gently, without bouncing.
Do not do stretches flexing the spine or making you bend at your waist. Ask the doctor as to what stretching activities are ideal for you.
Balance and Stability Exercises
People who have osteoporosis must be able to prevent falls. Doing these exercises will help the muscles work in tandem in a manner that keeps the person much more stable. Simple exercises like tai chi or standing on a single leg can make your balance better.
Exercises You Should Not Do
Those who have osteoporosis should avoid the exercises mentioned below.
High-Impact Activities: Jogging, running or jumping can cause fractures in your weakened bones. As a general rule, do not do jerky and rapid movements. Go for activities with slow and controlled movements. When you are generally strong and fit regardless of having osteoporosis, though, you could just do a rather high-impact activity.
Twisting and Bending: Doing sit-ups or touching the toes can increase the risk of developing compression fractures in the spine. Tennis, bowling, golf and certain yoga poses are other exercises that may need you to twist or bend forcefully at your waist.