Exercises To Treat And Prevent Osteoporosis

Osteoporosis is a condition that affects the bones, making them more fragile and vulnerable to fractures. It mainly occurs in people over the age of 50, especially in postmenopausal women. They can suffer fractures of the hip, wrist, vertebra or spine as a result of a stroke, fall or overexertion.

In the article you can read about the best exercises to prevent and treat osteoporosis.

What you need to know about osteoporosis

Osteoporosis is the most common bone disease today. It increases the risk of bone fractures. It occurs when the body is no longer able to make new bone tissue. Osteoporosis is often hereditary,  meaning it can be passed from a parent to a child.

Other causes include not getting enough calcium and menopause. Calcium and vitamin D are nutrients your body needs to make new bone tissue. If you don’t get enough of this, your bones begin to lose their strength and become more fragile, making them more likely to break.

Osteoporosis does not only occur in postmenopausal women.  It can also occur in men over the age of 50, after which the body produces less testosterone (the male hormone) than before.

Other risk factors include:

• being bedridden
• Certain other conditions
• Certain medications
• family history
• Too little body weight

• Poor diet
• To smoke
• Don’t get your period

In the early stage of osteoporosis, there may be no symptoms so people don’t realize they are suffering from this condition. It is often discovered when the person falls and breaks a bone. Osteoporosis can also cause unexplained pain, a bent over position (known as kyphosis), or loss of height.

Exercises for Osteoporosis

In addition to a healthy diet, it is important to avoid certain activities to prevent osteoporosis from developing or to prevent it from becoming a serious problem. The metabolism of your bone tissue can be improved by following an exercise routine, which focuses on strength training and low pressure on the joints. You need to work on both your upper and lower body.

Aerobic exercises such as walking, cycling, swimming, dancing or jogging (depending on your individual preference and skills) are also good. These types of exercises help keep your heart healthy and also strengthen your bones.

Before setting up an exercise routine, keep the following tips in mind:

• Never bend your back completely, as this can damage or even fracture your spine if your osteoporosis is at an advanced stage.
• Don’t hold your breath for too long. Practice breathing slowly, evenly.
• Do three sets of 10 to 15 reps for each exercise, resting for 30 seconds in between.
• Try to do these exercises three to five times a week.
• Remember to do warm-ups before you start and stretches when you’re done.

Walk at a brisk pace for 15 minutes without stopping,  preferably in a park where you won’t be distracted by shops or waiting for a traffic light.

Lean back in your chair with your feet on the floor and bend one knee, keeping your back straight. Raise and lower your bent leg as many times as you can.

Second set of exercises

Stand against a wall with your hands pressed flat against it. Lean forward until you are at a diagonal angle to the floor, but don’t lift your heels or feet. Bend your elbows and support your chest on your hands.

Hold this position for a few seconds before returning to the starting position.

Lean against the wall. Spread your legs shoulder-width apart and bend your knees. Bend your knees and then straighten them again, keeping your back straight.

Walk up and down the stairs. Another possibility is to use a small staircase, on which you can do steps, alternately.

Sit in a chair and place your hands behind your head, on your neck. As you inhale and open your lungs, push your elbows back as far as you can.

Also while sitting, rest your hands on your hips and inhale deeply, pushing your elbows and shoulders back.

Latest Practice Suggestions

Lie on a mat on the floor and extend your right arm over your head to press your palm against the floor for a few seconds. Return to the starting position and repeat with your other arm.

Stand next to a wall and lean your shoulder against it. Push the wall with your nearest hand. Take a step forward with the leg against the wall and bend your knee.

Hold this position for a few minutes before returning to the starting position and repeat with the other leg.

Lie on your back with your arms stretched out at your sides. Bend your knees and support your weight with your feet. Now move your pelvis up. Hold this for a few seconds before returning to the starting position.