Exercise To Avoid Osteoporosis

Exercise To Avoid Osteoporosis

Osteoporosis is a condition where the bones present holes. It happens when bones lose minerals like calcium in higher quantities than the body can replace them.

As a result, bones break more easily, lose strength, and become less dense. Osteoporosis usually affects women in their middle and later years, although some men can be affected.

Most individuals don’t realize they present osteoporosis until a fracture occurs, as there are commonly no symptoms or signs. A weight-bearing workout encourages bone density and increases balance, so falls are decreased.

Exercise options to include

If you suffer osteoporosis, the risk of breaking a bone with high-intensity exercise and bad performed strength training can outweigh the bone-building improvements of these exercises.

A great method is to have an exercise routine put together specifically for you by an exercise physiologist or a physiotherapist. A good program may incorporate modified movements with:

  • weight-bearing exercise
  • strength-training exercises
  • gentle exercises that concentrate on balance and posture.

Calcium-rich diet

A recommended percentage consumption of calcium per day for an average adult is 1,000 mg. Men aged over 70 years and postmenopausal women are recommended an intake of 1,300 mg of calcium per day.

Dairy foods have the richest levels of calcium, but there are other sources of too, including almonds, sardines, and spinach. If you can’t get enough calcium from your diet alone, you may need to talk to a specialist about supplements of calcium.

Activities that we recommend

Include movements of high impact into your program, such as rope skipping, and jumping. Consult with a doctor if you have joint problems, are unfit, or have another medical condition.

A mixture of strength training and weight-bearing sessions throughout the week is a good start. Exercise for bone growth needs to be regular and have variety, try around 30 minutes, 3 to 6 times per week.

While non-weight-bearing exercises, like cycling and swimming, are good for other health benefits, they do not improve bone growth. Instead, choose activities like brisk walking to weight-bearing, netball, dance, jogging, or tennis.

Exercises that improve coordination, muscle strength, and balance like yoga, tai chi, and pilates are also important, as they can assist to avoid falls by increasing your muscle strength, posture, and balance.