Osteoporosis – The Best Workout To Protect You From Future Fractures
A bone is a living tissue which constantly breaking down and rebuilding. Diseases that change bone architecture, such as osteoporosis, but the right exercises can protect you from future fractures.
Mostly bones gets broken down more than it is built when it comes to “osteoporosis,” explains physical therapist Maribeth Gibbon, PT. “Osteoporosis is a major health concern. It is recorded that half of all women and one-quarter of all men over age 50 will have a fracture caused by osteoporosis in their lifetime.”
Fortunately, properly exercise done correctly can help to rebuild bone and reduce the likelihood of fracture. Here are recommendations for people with osteoporosis who have not had a fracture:
Bearing of weight
Bearing of weight is the core workout for Cardiovascular. “So, walking, jogging and dancing are best preferable. It’s also important to dial up your exercise intensity. below are some self check ups.
- To see you have improve in bone density, heighten the intensity of your normal walking pace. “Increasing your pace for short intervals or going up and down hills will place appropriate forces on your bones,” she notes.
- Alternating higher-intensity exercises two to three days a week with lower-intensity activities four to five days a week is most effective.
Muscles that are commonly tight include those you use to arch your back (spinal extensors); raise and rotate your shoulders (shoulder elevators and external rotators); lift your knees (hip flexors); and pull your feet toward your body (ankle dorsiflexors). Lengthening tight muscles will reduce back pain, and promote good spinal mechanics and posture.
How its done:
- Lie on one side.
- Keep your bottom leg straight and bend your top knee so your foot is by your butt.
- Hold your top foot with your hand, pulling it toward your butt.
- Keep your hips stable so you’re not rocking back as you pull.
- Hold for 30 seconds to 2 minutes.
- Switch sides and repeat.
- Perform stretches slowly and smoothly, “to a point of stretch, not pain,”
Contrology, Yoga: Helpful or not?
You may have wondered if contrology (core-strengthening) or yoga classes would be safe to do if you’ve got osteoporosis, but the real fact is “Contrology and Yoga are both helpful for stretching and lengthening but include many flexion-based (forward-bending) moves.” If you are interested, she advises being careful and working with knowledgeable yoga instructors.
Fortunately, everyone with osteoporosis can be on a safe side, with effective personal exercise program — if they have had a fracture or not, ask your doctor whether a referral to a physical therapist might be worthwhile.