Exercises To Prevent And Treat Osteoporosis
Osteoporosis is a disease that affects bones, making them more fragile and vulnerable to fractures or cracks. It usually affects people over the age of 50, especially menopausal women. Treating osteoporosis can be critical to your quality of life.
These can in fact suffer from fractures of the pelvis, wrists or some vertebrae of the spine, following an impact, a fall or an effort. Find out which exercises are best for preventing and treating osteoporosis .
What to know before treating osteoporosis
It is the most common bone disease, which increases the risk of bone fracture. Osteoporosis occurs when the body no longer has the ability to “make” new bones. This disease is usually genetic, so it is passed from father to son.
Another cause of this problem can be insufficient calcium intake, during life in general or during menopause in particular.
Calcium and Vitamin D are the nutrients that allow bones to regenerate. If we don’t consume enough, bone structures become more fragile and, as a result, more prone to breaking and cracking.
Osteoporosis not only occurs in menopausal women, but also in men after age 50, when their body no longer produces testosterones (male hormones).
Other factors causing this problem could be:
- Some diseases
- Some Medicines
- Family history
- Low body weight
- Low nutrient diet
- Smoking addiction
- Amenorrhea
With no symptoms initially, many people don’t realize they have osteoporosis. Often this problem is diagnosed when a person falls and breaks a bone. It can also cause pain for no apparent reason, shortening of stature or kyphosis.
Exercises for osteoporosis
In addition to following a balanced diet, it is good to carry out physical activity to avoid suffering from osteoporosis in the future or to prevent the situation from worsening.
Bone metabolism will improve following an exercise program that involves a moderate impact on the joints. It is good to make movements both in the upper and in the lower part of the body.
Aerobic exercise is also indicated, such as walking, cycling, swimming, dancing or jogging (depending on everyone’s tastes). In this way, you will keep your cardio-pulmonary system in excellent condition, which will be an extra benefit.
Tips to start preventing and treating osteoporosis
Before starting with these exercises, it is good to keep in mind the following tips:
- Do not bend the trunk totally, as you could damage the spine or fracture it if osteoporosis is at an advanced stage.
- Avoid holding your breath for too long, it is better to keep the rhythm constant.
- Do three sets of 10 or 15 reps each, resting a minute and a half after each set.
- These exercises need to be done 3 to 5 times a week.
- Don’t forget to warm up before starting the exercises and every time you finish them.
Standing exercises
- Walk at a light pace for 15 minutes without stopping, possibly in a park (it is not worth walking while looking at the windows or stopping at traffic lights).
- Standing, partially bend your knees and keep your back straight, try to flex your knees as much as you can and then return to the starting position.
- Standing against the wall, with your hands resting, bring your body forward, so that it remains diagonally, without lifting your feet or heels off the floor. Bend your elbows and push your chest towards your hands. Hold the position for a few seconds and then return to the starting position.
- Lean against the wall, standing, but with your back. Spread your legs and bend your knees. Be careful when getting on and off.
- Go up and down one step or several. Another option would be to step up with the right foot, leave the left leg suspended in the air and return to the previous step. Then do the same with your left foot.
- Stand sideways to the wall, that is, with one shoulder towards it. Lean against the wall with your closest hand. Step forward with the leg closest to the wall and bend the knee. Maintain the posture for a few seconds and return to the starting position. Then repeat with the other leg.
Seated exercises
- Sitting on a chair, with your back resting well against the backrest, bring your hands behind your head, at the nape of your neck. Open your ribcage wide as you inhale and fill your lungs with air. Bring your elbows as far back as you can.
- Still sitting, place your hands on your hips and breathe deeply as you push your elbows and shoulders back.
Exercises while lying down
- Lie on your stomach with your arms on either side of your torso. Bend your legs and rest the soles of your feet. Lift your pelvis upward. Hold the position for a few moments and then return to the starting position.
- Lie on a mat on the floor, stretch your right arm back and push the palm of your hand against the floor for a few seconds. Return to the starting position and do the same exercise with your left arm.
Do not underestimate this pathology. If in doubt, ask your doctor how to prevent and treat osteoporosis.
