A person suffers from osteoporosis when they lose calcium and other minerals from their bones. This makes the bones susceptible to fracturing (in other words breaking). Around half of all women, as well as one-third of men over 60 years of age, suffer from osteoporosis. Women are more likely to have osteoporosis owing to the hormonal changes of menopause which make bone loss worse.
A nutritious diet – inclusive of calcium-rich foods as well as regular exercise throughout a person’s life (including during childhood and adolescence) – will assist with reducing the risk of osteoporosis in later years. People with existing osteoporosis are also able to benefit from exercise. This is because a sedentary lifestyle (in other words, one with little exercise) encourages the loss of bone mass. Exercising regularly can lessen the rate of bone loss.
The Benefits Of Exercise For Osteoporosis
It’s never too late to begin exercising. For postmenopausal women, regular physical exercise can:
- Improve your muscle strength
- Enhance your balance
- Lessen your risk of bone fracture
- Preserve or improve your posture
- Help to alleviate or decrease pain
Exercising, if you suffer from osteoporosis, means finding the safest and most enjoyable activities for you given your overall health as well as amount of bone loss. There’s no one-size-fits-all prescription.
Consult your physician before starting any exercise programme. You might need some tests first, which include:
- Bone density measurement, as well as
- Fitness
In the interim, think about what kind of physical activities that you enjoy most. If you choose an exercise you enjoy, you’re more likely to stick with it over a longer period of time.
Exercises To Strengthen Your Bones
Although most types of exercise are good for you, not all types of physical activity are good for promoting healthy bones. For instance, weight-bearing exercises can build healthy bones. These exercises include challenging your muscle strength against gravity and then putting pressure on your bones. As a consequence, your bones will signal your body that it needs to produce added tissue in order to develop stronger bones. Exercises such as walking or swimming are useful for your lung and heart health but won’t necessarily assist you in strengthening your bones.
Here are some examples of exercises which could help you if you suffer from osteoporosis.
Bicep Curls
You can do bicep curls with either dumbbell that weigh between ½ a kilo to 2.5 kilograms or a resistance band. These exercises may be performed seated or standing, depending on what you find most comfortable:
- Take a dumbbell in each of your hands. Alternatively, step on a resistance band while holding an end in each of your hands.
- Pull the bands or weights in towards your chest while watching the bicep muscles on the front of your upper arms contract.
- Lower your arms in order to return to your starting position.
- Repeat between eight and 12 times. Rest and then repeat for another set, if you can.
Shoulder Lifts
You’ll also require weights or a resistance band in order to perform shoulder lifts. You can do this shoulder exercise from a standing or seated position:
- Take hold of a dumbbell in each of your hands. Alternatively, step on a resistance band while holding an end in each of your hands.
- Begin with your arms down as well as hands at your sides.
- Slowly lift your arms out straight in front of you however don’t lock your elbow.
- Lift to a comfortable height however no higher than shoulder level.
- Repeat between eight and 12 times. Rest and then repeat for another set, if possible.
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