Osteoporosis is one of the chief causes of illness in elderly women. It is a bone-weakening disorder and could cause fractures to the spine and hip.This could reduce your mobility and freedom of movement to a significant extent. Note that exercises are a great way to improve the condition of osteoporosis. The best ones are helpful to enhance the strength of bones and muscles. Certain others could also bring back your balance.
Below is a discussion on the exercise and their level of safety for those with osteoporosis.
Benefits of exercise
There is no specific time to start exercising. In postmenopausal women, regular physical activity can have the following benefits.
• Enhance the muscle strength
• Regain your balance
• Reduce the risk of bone fractures
• Keep your posture stable and appropriate
• Decrease or alleviate pain
Exercising while suffering from osteoporosis is about doing the safest activities in a pleasurable way which benefits health and prevents bone loss. Remember that there is no one specific mode of exercise to prescribe for everyone with osteoporosis.
Before The Start
It is recommended to consult an expert Orthopedic Specialist before starting the exercise program. There might be a few tests that have to be completed before starting the exercise such as:
• Fitness assessment
• Bone density analysis
Choose the best form of exercise
The activities recommended for those with osteoporosis:
• Strength training activities, especially those for the upper back
• Weight-bearing aerobic exercises
• Flexibility exercises
• Balance and stability exercises
The degree of osteoporosis varies from person to person. Therefore, it is suggested that you consult the doctor regarding the risk involved in osteoporosis. This way, you would be able to find the best exercises that suit your condition.
Strength training
Strength training comprises of resistance bands and free weights apart from using own weights for all muscle groups. The spinal muscles are very important for the posture. Focusing on resistance training could boost bone density. Make sure that you do not twist the spine when you use exercises or while you adjust with the machines.
Note that Resistance training should focus on improving your tolerance if you suffer from pain. Taking the guidance of a personal trainer, orthopedic specialist or therapist who has experience healing osteoporosis can give you the right directions regarding the training courses involving strength-training. Appropriate technique and form are essential for preventing injury and getting the best off the workout.
Weight-bearing aerobic activities
Weight-bearing activities in aerobic consist of aerobic exercise using your feet, and with your bones as support. This includes low-impact aerobics, gardening, stair-climbing, walking, and dancing. Such exercise directly impacts the bones of your lower spine, legs, and hips. Besides, they offer cardiovascular benefits which improve the heart’s health and leads to proper circulation. In case you have queries regarding the practices, it is recommended to consult the best Orthopedic Specialist in Delhi at Spring Meadows Hospital for assistance.
High-impact exercises
This includes activities like jogging or running could fracture the weakened bones in your body. Further, it is advisable to not attempt rapid and jerky movements. It is better to focus on controlled and slower movements. If you are a comparatively fitter person, but still suffer from osteoporosis, you may be able to engage in higher impact activities.
Movements to avoid
There are certain exercises to avoid if you have osteoporosis:
Bending and twisting Exercises
These exercises require you to twist the waist and bend forward. This includes sit-ups or touching your toes. This raises the chances of compression fractures of the spine if you have osteoporosis. Overall, if you suffer from osteoporosis it would be a good idea to consult the experts at Spring Meadows Hospital.
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