Exercise is an important part of maintaining healthy bones, providing a great defense against osteoporosis. However, if you already suffer from the condition then that doesn’t mean that exercise will do nothing for you. In fact, exercise remains an important part of keeping your osteoporosis under control.
In this article, we’re going to take a look at some of the most effective exercises for people with osteoporosis. Whether it’s you or a loved one with the condition, these are the activities that will improve your bone’s strength, structure, and movement.
Because of the potential problems associated with a fall, balance is very important to people with osteoporosis. You can make sure your balance is in tip-top condition by doing regular balance exercises. Before you start, do a balance test to see what your current balance level is. To do this, stand on one leg and count how many seconds you’re able to stay upright. This test will also allow you to keep progress of your balance as you do your exercises over the weeks and months.
The abdominal press exercise is a good way to improve your core strength, which in turn will improve your balance. Lay with your back straight and brunch both of your legs toward your legs, ending when your thighs are at a 90 degree angle. Place your hands on your knees to ensure your posture remains correct. Hold the position for 10 seconds and repeat. You can also do this with individual legs as well as both at the same time.
Another good exercise for balance and flexibility is the squat, which also builds strength. To do a squat, stand upright with your legs spread apart. With your back kept straight, lower yourself by bending your knees, taking the weight onto your ankles. As you’re lowering yourself, place your two arms out in front of you to keep your balance distributed. Hold the position for 15 seconds (or however long you can manage), take a breather, and repeat.
If you want to do a different type of workout, try tai chi. Developed in China in the 13th century, the martial art combines slow breathing, relaxation, and slow movements to create a highly rewarding exercise regime. You’ll improve your balance, and also get some peace of mind, too.
Engaging in weight training is a highly effective way to protect your bones against damage. The science behind osteoporosis is still being worked out, but studies have suggested that slow down bone loss, and in some cases can even help new bones grow. One thing is clear: lifting weights is a must do for people suffering from the condition.
It’s especially useful for strengthening parts of your body that aren’t always possible to strengthen, such as your hip and legs. Strapping weights to your ankle and then marching on the spot, for example, will help strengthen your hip muscles, which are often the first to be affected.
You don’t need to lift weights too often. Two or three times a week will have a big impact. Keep your area of focus on rotation; for example, one day work on your legs, the next arms, and so on.
One simple exercise that should be done each day is one that improves your spinal extensor muscles. To do this, lie flat, face down on a comfortable surface. Next, raise your shoulders and head upwards, while keeping your pelvis pushing down. Hold for ten seconds, and repeat.
Simple stretching can have a huge impact on how good your body feels. Not only will it reduce pain, but it’ll also help your back work as it should do and improve posture. You don’t need to stretch for too long – a five minute routine done two or three times a day will help. The point of stretching is to loosen up your body, not push it to the limit, your stretches shouldn’t be painful. If you’re extending your body and feel pain, you’re doing it wrong. Lifting your knees into your chest, rotating your shoulders, and arching your back are all useful stretches you can do.
Osteoporosis isn’t a condition you have to just accept. By tackling it head on with exercises, you can improve your body’s performance and manage your pain. As always, it’s a good idea to check with your healthcare provider before embarking on any intense workout routine.
After initially working in the health care sector helping people with diet and fitness, Jen Gillan decided to take a career break to get married and start a family, once her two children arrived she decided to take up writing in order to work from home and support her family, she now writes on a range of health and fitness topics – including mental health and wellbeing.