Osteoporosis gradually thins and weakens your bones. Exercise for osteoporosis can help slow down the complications it can cause.
Some of the risk factors for osteoporosis include:
- Gender – more prevalent in females
- Sedentary lifestyle
- Lack of Vitamin D
- Too much coffee and alcohol
- Steroid medications
- Low calcium intake
- Family history
Your bones are alive and always changing according to the stress placed upon them. Without stress the effects of osteoporosis are accelerated with deterioration of the skeletal material.
Weight bearing activities are the key to keeping broken bones at bay. For the lower body to prevent weak ankles, hips and pelvis. For the upper body to strengthen wrists, arms and ribs.
Some general exercise tips and precautions
If you have advanced osteoporosis and would like to take part in an exercise program, pre-exercise medical clearance is needed.
This will ensure that you only perform exercise that is appropriate and safe and not put you at greater risk of injury.
Good posture is of utmost importance to promote the development of stronger muscles especially those that contribute to spinal stability. This includes abdominal muscles and paraspinal muscles.
Avoid exercise for osteoporosis that flex the spine (forward bending) when at risk for fracture. This will lessen the pressure on the vulnerable front part of your vertebral body.
Instead try extension exercises which are beneficial in correcting poor posture and stabilizing the spine.
When bending forward to stretch the hamstrings, use the “hip hinge” method which involves bending only at the hip with the back straight.
Make sure you support yourself with hands on the knees, keeping your head elevated.
Work on your leg strength and balance to reduce the risk of falling. Weak legs tend not to lift as high which may lead to stumbling.
Including exercise for osteoporosis on a consistent and regular basis will improve your confidence and strength.
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