Being energetic can strengthen bones and preserve mobility.
If your doctor has recently diagnosed you with osteoporosis, or if you happen to've already had a fracture, you could be avoiding exercise for fear of breaking one other bone. Still, staying energetic is precisely what you have to be doing without delay.
If you've already had a fracture, the chance of additional fractures is high, so you should do the whole lot you possibly can to cut back the possibility of 1 occurring. You must try to extend bone density and forestall bone loss, and that's where exercise is so essential.
Exercise not only reduces your risk of falling, but additionally reduces your risk of breaking a bone if you happen to do fall. An evaluation published within the BMJ found that balance, strength, and resistance training programs reduced the likelihood of falls leading to fractures by greater than 60%.
Bone strengthening program
An exercise program for osteoporosis should include 4 components:
- Weight lifting exercises. Force your body to work against gravity, which helps strengthen bones. Examples include walking, climbing stairs, playing tennis, and dancing. High-impact activities strengthen bones greater than low-impact exercises, but only do what your fitness level allows.
- Muscle strengthening exercises. Use weights or your body's own resistance to work against gravity. Examples include lifting free weights, using a weight machine, figuring out with resistance bands, and lifting your individual body weight. Do such a exercise at the very least twice per week.
- Balance exercises. Improve your ability to maintain yourself upright and help prevent falls. Examples include tai chi and yoga. Do balance exercises at the very least twice per week.
- Flexibility exercises. Keep your muscles and joints energetic. These include yoga and stretching. Try to stretch for at the very least five to 10 minutes after each workout. Hold each stretch for 10 to 30 seconds.
Mix up your routine. Include quite a lot of exercises to work different parts of your body and forestall boredom.
Start safely.
When you're just starting out, it will probably help to work with a physical therapist or certified personal trainer so that you don't injure yourself. He can practice and explain how you can do them safely.
Always start slowly with light weights and few repetitions, and construct up from there. Don't worry if you happen to can only do two or three biceps curls or leg lifts at first. Add yet another repetition per week, until you possibly can finally complete a full set of eight to 12 reps.
Be gentle and deal with your condition. If you've already broken your vertebrae, avoid activities that involve bending forward, reaching down, twisting, or lifting heavy weights. Ask your doctor if you should pay attention to every other physical limitations based in your bone strength and general health.
Osteoporosis care program
Remember that exercise is a very important a part of osteoporosis care, nevertheless it is just one component of that care. You must also make sure that you get enough dietary calcium, take a vitamin D complement and practice fall prevention. Your doctor will likely also prescribe medication to extend bone density. Ask your doctor how all these elements should work as a part of a comprehensive bone protection strategy.
Exercises for osteoporosis.These exercises strengthen the muscles needed to maintain you upright. |
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Hip extension: Holding on to the back of the chair for balance, slowly raise your right leg straight up behind you. Raise it as high as you possibly can without bending your knee. Lower the leg. Repeat with the left leg. |
bridge: Lie in your back along with your knees bent and your feet flat on the ground. Place your hands on the ground with palms down by your hips. Keeping your back straight, lift your hips off the mat as high as you possibly can. pause Lower your back slowly. |
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