Osteoporosis is a disorder that causes bones to lose density and become brittle. Osteoporosis is common among the elderly and more so in women than men. Symptoms can include back pain, loss of height and susceptibility to bone fractures, says Gonzaga University. Regular exercise can prevent or slow down the disease and keep your bones stronger, longer.
Features
Osteoporosis is an issue for thin or small-framed women, post menopausal women, and people taking certain medications, eating a diet low in calcium or having a family history of the disease. Smokers and heavy drinkers, as well as those who are sedentary are also at greater risk of developing osteoporosis. You can help prevent osteoporosis by consuming more calcium in your food or through supplements, consuming more vitamin D and and participating in regular exercise.
Types
Performing weight-bearing exercises on a regular basis will help you to avoid the damaging effects of osteoporosis. Aerobics, dancing, walking, stair climbing or any activity or sport that uses gravity to place weight on bones will help. Perform resistance training with bands, your own body weight or light weights, and participate in aerobic activities that use large muscles of your body in a rhythmic way to help your bones.
Significance
Exercising will stimulate your bones to create more cells, says the University of Maryland Medical Center. This will increase bone density and help prevent osteoporosis. Exercise will also help improve balance and coordination, which will reduce your risk of falls and thereby prevent fractures.
Considerations
Consult your physician before you begin an exercise program to ensure you are in condition to perform the exercises you want to do. Don't jump into exercise if you have been inactive for any length of time. Ask your doctor for a bone mineral density test if you feel you may have osteoporosis.
Frequency
Participated in weight-bearing activity for at least 30 minutes on most days, says the American Physical Therapy Association. You must exercise regularly to realize its benefits.
Cautions
If you already have osteoporosis, be careful performing exercises such as toe touches and abdominal crunches that cause the spine to curve forward, notes the American Physical Therapy Association. To avoid fractures in your vertebrae, also avoid machines that feature any sort of trunk bending or rotation like a cross-country ski machine or rowing machine.
Member Comments