Crucial in healthy bones at every age, exercise is important in the treatment and prevention of osteoporosis. Exercise not only improves bone health, but also improves muscle strength, coordination and balance, and improves overall health.
- Why exercise?
- The best bone exercises
- Exercise skills
- Complete Osteoporosis Program
- for your information
Why exercise?
Like muscles, bones are living tissues that respond to movements by becoming stronger. In general, young men and men who exercise regularly usually achieve greater peak bone mass (maximum bone density and strength) than young people who do not.
For most people, bone mass peaks in the third decade of life. After that time, we can start losing our bones. Men and men over the age of 20 can help prevent bone loss through regular exercise.
Exercise can also help us maintain muscle strength, coordination and balance, which can help prevent falls and related fractures. This is especially important for older people and patients diagnosed with osteoporosis.
Also read: Six (6) Unique Importances of Physical Exercise
The best bone exercises
Weight and resistance exercise are the best for your bones. Weight exercise forces you to work on gravity. These include walking, hiking, jogging, climbing stairs, playing tennis and dancing.
Resistance exercises – For example, weight lifting can also strengthen bones. Other exercises like swimming and cycling can help build and maintain strong muscles and have excellent cardiovascular benefits, but they are not the best way to exercise your bones.
Exercise skills
If your health conditions, such as heart disease, high blood pressure, diabetes or obesity, or if you are 40 or older, check with your doctor before starting a regular exercise program.
According to the surgeon, the best goal is to have at least 30 minutes of physical activity on most days (preferably daily).
Listen to your body. When you start exercising, you may have some muscle aches and discomfort at the beginning, but this should not be painful or last for 48 hours.
If so, you may work hard and need to relax. If you have any chest pain or discomfort, stop exercising. And see a doctor before the next exercise.
If you have osteoporosis, ask your doctor what activities are safe for you. If your bones are of low quality, experts recommend that you protect your spine by avoiding exercises, bent or twisted exercises or activities. Additionally, you should avoid high-impact exercises to reduce the risk of fractures.
You may also want to consult an exercise expert to understand the normal progress of your activity, how to stretch and strengthen your muscles safely, and how to correct good posture habits.
Exercise specialists should have a degree in exercise physiology, sports, physical therapy or similar majors. Be sure to ask him or her if he is familiar with the special needs of someone with osteoporosis.
Also read: Top 10 Benefits of Regular Workouts
Complete Osteoporosis Program
Remember that exercise is only part of the prevention of osteoporosis or treatment plan. Just like a diet rich in calcium and vitamin D, exercise can help strengthen bones at any age.
However, proper exercise and diet may not be enough to prevent bone loss caused by medical conditions, menopause, or lifestyle choices such as tobacco use and excessive alcohol consumption. It is important to talk to your doctor about your bone health.
Discuss whether you may be a candidate for bone mineral density testing. If you have been diagnosed with low bone quality, ask which medications may help keep your bones firm.
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