Osteoporosis means a porous bone, osteoporosis is a disease that affects bone leading to decreased bone mineral content resulting in fragile, weak and brittle. Osteoporosis usually affects females after menopause, also males are affected by osteoporosis at older age.
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| Exercise Keep Your bone safe and prevent Osteoporosis |
There is a wrong idea that in an
osteoporotic patient exercise should be avoided as this may lead to fractures…..but it is totally WRONG
exercise would help you to strengthen your muscle and bone by increase calcium and mineral deposition in bones.
Osteoporosis is a leading cause to disability in elderly women, so it is of utmost importance to take care of your bone mineralization throughout your life not only when getting older. Exercising and healthy nutrition will help you gain strong bone and decrease bone turnover.
Exercise and bone …the benefits
We always say that it is never too late to start exercising. After menopause the rate of bone turnover and loss in women increases greatly and this is should be avoided via exercising as exercising will keep your muscles stronger and improves bone mineralization thus decrease the rate of bone loss. Researchers revealed that the rate of bone loss in people how have regular muscular exercise is slower that those who don’t.
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| Exercise Keep Your bone safe and prevent Osteoporosis |
For postmenopausal women, regular physical activity can:
• Increase your muscle strength
• Improve your balance
• Make you better able to carry out daily tasks and activities
• Maintain or improve your posture
• Relieve or decrease pain
• Improve your sense of well-being
Before starting you should:
Consult your doctor to determine the best exercising program for you after assessing your
• Bone density
• Your fitness and general health
Types of Exercises recommended for osteoporosis patients:
• Strength training exercises, especially those for the back
• Weight-bearing aerobic activities
• Flexibility exercises
• Stability and balance exercises
As we said earlier you should consult your doctor for the best program and exercise that suits your case as there are varying degrees of osteoporosis so you have to a sk your doctor or physical therapist whether you're at risk of osteoporosis-related problems, and find out what exercises are appropriate for you.
Strength training
This training done using free weights, weight machines, resistance bands or water exercises in order to render your muscles stronger in your arms and upper spine. Osteoporosis can cause compression fractures in your spinal column. These fractures often lead to a stooped posture, increasing the pressure along the front of your spinal column, and result in even more compression fractures. Exercises that gently stretch your upper back, strengthen the muscles between your shoulder blades and improve your posture can all help to reduce harmful stress on your bones and maintain bone density.
Weight-bearing aerobic activities
This include doing aerobic exercise on your feet, with your bones supporting your weight. For example walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening.
Flexibility Exercises
This will help you to move your joint in their full range of mobility and helps you to maintain a good muscle strength and prevent muscle injury also slow down mineral loss
Stability and balance exercises
This is so important exercise for patients with osteoporosis to allow muscles to work altogether in harmony to help motions smoothly and decrease falls that may lead to pathological fractures.
By the end we conclude that osteoporosis is a preventable disease and you can keep your bone strong via regular exercising and Healthy nutrition
