Osteoporosis Exercises

osteoporosis exercises

Osteoporosis exercises are essential when you’re dealing with the condition. What makes regular exercising for patients so important is that they help increase muscle strength and prevent falls. Since osteoporosis deteriorates bone mass and makes them more fragile, incorporating special exercises into your daily routine can lower the risks of falling and fracturing your spine, hip bones, knees or rib cage. The best treatment for osteoporosis patients are various exercises targeting balance, muscle strength and posture.

Strength training

To maintain bone mass, it’s vital to incorporate strength training into your routine. There are plenty of options for you to choose from for “bone building”. Work with small dumbbells if you are comfortable with free weights, but keep a close eye on your posture. Ask an instructor to teach you how to use weight equipment that is good for exercising bones and muscles at the same time. This type of workout can help you increase the mineral density of your bones and spine.

Weight bearing activities

Jogging, step aerobics and climbing steps are the perfect examples of weight bearing exercises. Any activity that lasts more than 10 minutes and makes you breathe harder is considered aerobics. Weight bearing exercises are easy to perform because they don’t require any equipment. At the same time, they are highly important for patients suffering from osteoporosis and it’s recommended to incorporate them in your daily routine at least five times a week for thirty minutes.

Balance exercises

This kind of training makes for great osteoporosis exercises because they solicit certain muscles to work more, while challenging your balance. According to your endurance level and own preferences, you can incorporate balance training in your routine by doing simple exercises or a full yoga workout. Either way, you should pay attention to your posture and make sure not to engage in painful exercises. The basic exercises include standing on one leg at a time or shifting your weight from one foot to another.

Posture exercises

Perfect posture is the key ingredient if you want to prevent further damage to your bones. The exercises are not complicated, but you need to concentrate in order to avoid injuring yourself. Yoga can help, especially since you can do it on your own at home if you can’t see a trainer. To make sure you’re not putting pressure on your spine and that your body parts are correctly aligned, practice simple yoga poses and stretches that are bound to relax your muscles and improve your overall posture.

Exercising benefits

Besides increasing muscle strength and working towards preventing falls, osteoporosis exercises also help protect the spine. By strengthening your back muscles, the vertebrae is protected against loads it can’t withstand. In combination with weight bearing activities, resistance exercises slow down bone loss. According to your endurance, you can choose what routines to do on a daily basis. However, it’s recommended to incorporate various types of exercises to promote healthy bones and muscles. Swimming, cycling and jogging are great for cardio, but feel free to choose elliptical machines or stair machines for a gym workout.

For more information about bone health, check out All You Need to Know about Bone Health.