Osteoporosis and Exercise

Characterized by loss of bone tissue and low levels of bone density, osteoporosis is exhibited by weak and fragile bones. It is a condition that has been found to mainly affect women and older men. Anyone that suffers from this condition is mainly bound to suffer a high risk in bone fracture in the wrist, hip and spine.

Exercises especially those that subject the bony areas of the body to heavy activity have been found to minimize the vulnerability to this condition. Research has shown that exercising can be used as a defensive strategy for osteoporosis. Maintenance of exercises throughout the lifetime of an individual will result in healthy bones that have low chances of suffering fractures. A proper build of strong bones particularly during childhood and adolescent stage is the best defense mechanism that can be used to curb osteoporosis.

Adapting lifestyles involving specific exercises can minimize osteoporosis. For older people who suffer from this condition the risk of falling is major challenge during exercises since their bones are so fragile and brittle such that they may even break before one lands on the ground. They may also fall due to poor eyesight, low strength, poor balance among others. Even though some exercises may not be that helpful in minimizing osteoporosis, exercises that involves leg strengthening, balance training and flexibility training are the best for older adults since they minimize falling.

So what kind of exercises are the best for preventing osteoporosis? For older adults ensure you engage in balance exercises. Stair climbing, walking fast and jogging are examples of weight-bearing that can also be used to minimize this condition. Alternatively, a variety of resistance exercises that involve specific bones specifically known to the individual may be used. These are not only the exercises available; you should always try out different ones as long as they involve generation of resistance on the bones.

Regarding exercising there are dons for anyone, therefore caution should always be taken. Certain exercises and movements should always be avoided as much as possible; avoid those that predispose you to falling, don’t carry excessive weight while training, do not move your legs sideways across the body, don not pull the neck with your hands behind the head, avoid jumping or high-intensity aerobics, do not bend from the waist or twist the spine and use of legs to induce resistance.

Exercising if well observed in line with the recommendations from your physician will enable you to prevent osteoporosis as well as minimize its effects. These should always be adhered to and since it cannot single-handedly eliminate osteoporosis, proper diet should also be put in place. A balance diet composed of vitamin D and calcium is ideal, a healthy lifestyle that involves avoidance of smoking and excessive intake of alcohol is also recommended as well as medication that improves the bone density. Therefore no one should panic if you have this condition since it can be avoided and be minimized as well no matter the age of the patient.

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