Healthy Living

How Can I Prevent Osteoporosis Through Exercises?

How Can I Prevent Osteoporosis Through Exercises?

If you are a person who has had exercise as a part of the daily routine for several years, you have unknowingly reduced the risk of many diseases that often affect old age. This is particularly true of osteoporosis, one of the most common diseases that affect bone strength. If you were not able to follow a stringent routine with exercise or other physical activities, you still have time to get into the groove and start exercising for your health. If you have osteoporosis, or if you have a high risk of developing it in future, exercise is the best way to deal with it. Exercise helps to improve balance, coordination, and flexibility, which are important features that increase the quality of life.

Contrary to common belief, exercise will not increase the risk of injuries if the person is already suffering from osteoporosis. Well planned exercise regimens are actually helpful in reducing the risk of fractures and falls in the case of this disease. As per the recommendation of National Osteoporosis Foundation, weight-bearing exercises, exercises to improve posture, and muscle-strengthening exercises are the regimens that would be of help in maintaining strength of bones. The regimen varies depending on the individual and it is difficult to etch out a common exercise program for all. It is better to evaluate the risk of fracture, muscle strength, balance, level of physical activity, fitness, and range of motion before deciding on the exercise regimen.

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Weight-bearing exercises – The doctor may decide whether the person can have high-impact or low-impact weight-bearing exercises. Some of the exercises include elliptical training machines, low-impact aerobics, stair-step machines, and walking.

Muscle-strengthening exercises – Some of the exercises aimed at increasing the muscle strength include elastic exercise band, free weights, and weight machines.

To get the most out of an exercise, one should try to make it a regular habit, and increase the intensity gradually. It is better to perform the different exercises in short, intensive bursts.

Some of the exercises that should be avoided by people with osteoporosis include:

  • Abdominal sit-ups
  • Exercise that increase the risk of falling
  • Steps that require sudden, forceful movements
  • Exercises with forceful twists