Osteoporosis weakens bones to the point that they can easily break. It is referred to as a "silent illness" because people who suffer from it may not notice any changes until a bone fractures - typically a bone in the hip, spine, or wrist.
Living tissue makes up bones. A healthy human body breaks down old bone and replaces it with new bone to maintain them strong. As more bone is broken down than rebuilt, osteoporosis occurs. The inside of a bone resembles a honeycomb. When a person develops osteoporosis, the bone that forms the "walls" of the honeycomb shrinks and the holes between the bone expand. The bone's outer covering thins as well. All of this weakens a bone.
Best Exercises for Osteoporosis
- Exercising with weights
Walking, jogging, trekking, and dancing are examples of weight-bearing exercises. These workouts assist to strengthen bones by working against gravity. They can also help with balance and coordination, lowering the chance of falling. Aim for 30 minutes of weight-bearing exercise every day.
- Resistance exercise
To improve muscular strength, resistance training entails utilizing weights, resistance bands, or your own body weight. This can assist to increase bone density and lower the risk of fractures. Strive for two to three bouts of resistance exercise each week, addressing all major muscle groups.
- Pilates and yoga
Yoga and Pilates are both low-impact activities that can help you improve your balance, flexibility, and strength. These exercises can also help with posture, lowering the chance of falling. Certain yoga positions, including the Warrior series, may also be used as weight-bearing workouts. Strive for two to three sessions of yoga or Pilates each week.
- Swimming and water aerobics are two activities.
Swimming and water aerobics are low-impact, joint-friendly activities. They can aid to promote cardiovascular health and muscular strength while minimizing bone stress. Strive for two to three sessions of swimming or water aerobics each week.
- Tai chi
Tai chi is a peaceful workout that consists of calm, flowing motions. It can aid in the improvement of balance, flexibility, and muscular strength, lowering the danger of falling. Furthermore, some research suggests that tai chi might assist enhance bone density in elderly persons. Strive for two to three sessions of tai chi each week.
Tips for Safe Exercise with Osteoporosis
While exercise can be beneficial for persons with osteoporosis, it is essential to take precautions to avoid damage. These are some guidelines for safe osteoporosis exercise:
- Consult your healthcare provider
Before beginning any fitness program, consult with your healthcare professional to decide which exercises are appropriate for you.
- Begin gently.
Start carefully and gradually increase the intensity and duration of your exercises if you are new to exercising or have been inactive for a long.
- Use proper form
To limit the chance of injury, execute exercises with perfect form. Get the advice of a certified fitness professional if you are unclear how to do an activity correctly.
- Pay attention to your body.
Stop and rest if you encounter pain or discomfort while exercising. Consult your healthcare practitioner if the discomfort continues.