Being lively can strengthen bones and preserve mobility.
If your doctor has recently diagnosed you with osteoporosis, or in the event you've already had a fracture, you might be avoiding exercise for fear of breaking one other bone. Still, staying lively is precisely what you ought to be doing straight away.
If you've already had a fracture, the danger of additional fractures is high, so it's worthwhile to do all the things you possibly can to cut back the possibility of 1 occurring. You must try to extend bone density and stop bone loss, and that's where exercise is so vital.
Exercise not only reduces your risk of falling, but in addition reduces your risk of breaking a bone in the event you 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 personal body weight. Do any such exercise at the very least twice every 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 every week.
- Flexibility exercises. Keep your muscles and joints lively. 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 stop boredom.
Start safely.
When you're just starting out, it could possibly help to work with a physical therapist or certified personal trainer so that you don't injure yourself. He can practice and explain tips on how to do them safely.
Always start slowly with light weights and few repetitions, and construct up from there. Don't worry in the event you can only do two or three biceps curls or leg lifts at first. Add another repetition per week, until you possibly can finally complete a full set of eight to 12 reps.
Be gentle and care for 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 it's worthwhile to concentrate on some 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, but it surely is just one component of that care. You must also be sure 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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