1. High-Impact Exercise
Although it sounds counterintuitive, performing exercises that place stress on your bones can help to prevent or delay the onset of osteoporosis. This disease is characterized by thinning, weakening bone tissue. The loss of mass leads to fragile bones that may break. Regular exercise helps bones to withstand force and strengthens the muscles that surround them. It also improves stability, reducing your risk of falling and fracturing a wrist or hip. If you do not already have osteoporosis, you can benefit from activities that include running, jumping and stair climbing. Sports such as golf, bowling or tennis are also appropriate workouts.
2. Low-Impact Activities
If you do have osteoporosis or another condition that limits certain physical activity, you might try walking, dancing or low-impact aerobics. Some yoga poses can be detrimental, so you may want to steer clear of them or take a class specifically designed for osteoporosis patients. Sharp twisting and bending, such as in toe touching, sit-ups or some waist exercises, are not recommended.
3. Strength Training
Strength training involves resistance movements that can be performed in water or with rubber resistance bands, dumbbells or weight machines. These exercises improve the condition of the spine and back muscles as well as the extremities. Follow a regimen prescribed by a professional trainer or health-care practitioner. Overdoing it can increase your susceptibility to osteoporosis.
4. Stretching to Maintain Flexibility
Increasing and maintaining flexibility can relieve the stress on bones and improve equilibrium. A series of gentle stretches can be performed after an exercise session or hot shower for the best effect. You'll enjoy stretching when you let gravity do the work. A simple realignment of your body can take place with a bolster or rolled towel under your head and knees. Relax and breathe deeply. You can stretch your back and leg muscles by lying flat on your back with your legs perpendicular and against a wall. Your doctor or chiropractor can recommend stretches and other exercises relevant to your particular health conditions. Stretching is a good way to reduce stress and your risk of bone-loss disease at the same time.
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