Osteoporosis is a condition in which your bones lose density and become weak and more prone to fractures. Everyone is at risk of developing osteoporosis as they age, but it is much more prevalent in women. One of the best ways to slow down or prevent the onset of this condition is exercise, especially weight bearing and strengthening workouts, to maintain your ability to balance.
Causes and Symptoms
Your bones are living tissues that are constantly producing new cells and regenerating, but this process naturally slows down as you get older and, as a result, you lose some bone density. However, when this loss is exceptionally high and you develop symptoms such as frequent fractures, loss of height and stooping, you may have osteoporosis,. Women are more prone to the condition than men because after menopause they produce less estrogen, which helps protect against bone loss.
Osteporosis and Balance
If you suffer from osteoporosis, you are much more vulnerable to bone fractures, so it is important to ensure you maintain good balance skills. Unfortunately, balance is another thing that deteriorates with age, so regular exercises to strengthen the muscles that support your bones are recommended as a good way to improve your balance and help prevent falls and fractures. You can also reduce your risk of balance-related injuries by avoiding walking in the dark -- leave a light on if you regularly have to get up during the night -- and using a walking stick for support.
Balance Exercises
One way to improve your balance is to walk up and down a pool as fast as you can and in all directions. Dancing, with its quick changes of direction and foot movements, is also a good balance-boosting exercise. There are also some exercises you can try at home, such as standing side-on to a sturdy chair, with your hand resting on the back of it for support. Shift your weight to one leg and lift the other one off the floor, bending it up in front of you as high as you can while maintaining your balance. Hold for up to 30 seconds, lower and repeat on the other leg. Turn around and repeat the process with your other hand resting on the chair. As your balance improves, lift your legs higher and try letting go of the chair.
Osteoporosis and Weight Bearing Exercise
Frequent, weight bearing exercise is also important in the prevention of osteoporosis and/or the management of your condition. This is because, as you work your muscles, they tug on your bones, which stimulates new cell production and helps strengthen them. Weight bearing exercise is any activity in which your legs and feet take most of your body's weight, such as jogging, brisk walking, dancing and aerobics. Aim for at least 30 minutes of vigorous exercise five times a week.
