The problem of pathological decrease in bone density is faced mainly by women in old age. Osteoporosis (this is the name of a disease that affects the human skeleton) often occurs as a result of metabolic disorders in the body and increases the risk of fractures, which are dangerous for serious complications and death.
It is rather difficult to suspect the presence of pathological changes on your own. That is why it is necessary to take measures aimed at strengthening bones as early as possible.
Strengthening bones: a list of the most useful exercises
As the National Osteoporosis Foundation emphasizes, the main conditions for maintaining healthy bones are:
- healthy lifestyle (proper nutrition, exercise, exclusion of bad habits);
- correct and timely treatment of diseases (especially those associated with metabolic disorders).
In terms of exercise, leg-bearing exercises and muscle-strengthening movements contribute to strengthening bones and maintaining their density. At the same time, high-impact exercises help maintain strong bones. However, patients with osteoporosis should avoid such exercises.
Examples of high impact exercises:
- dancing;
- aerobics;
- walking;
- jogging;
- jumping rope;
- tennis;
- walking up the stairs.
Low-impact exercise also helps build strong bones and is a safe alternative for people who don't like high-impact exercise. Among these exercises:
- elliptical trainers;
- aerobics (necessarily low impact);
- use of steppers;
- brisk walking on a treadmill or outdoors.
Exercises that strengthen muscles:
- weight lifting;
- use of expanders;
- use of weight machines;
- exercises with own body weight;
- functional movements.
Yoga and Pilates are also great for strengthening bones and improving balance and flexibility. However, some of these exercises are not safe for people with osteoporosis.
Exercise without impact
These exercises help to improve balance, posture and make daily activities easier. Such exercises will also help strengthen muscles and reduce the risk of falls and fractures. They include:
- balance exercises such as tai chi;
- posture exercises;
- functional exercises.
How to Start a Bone Strengthening Exercise Program
If you do not exercise regularly, be sure to consult a specialist before starting exercise, especially in case of heart disease, diabetes or high blood pressure.
It is strongly not recommended for patients with osteoporosis to engage in any exercise without consulting a doctor!
After getting your doctor's permission, start exercising slowly and gradually. Patients with osteoporosis should avoid the following movements:
- forward bends;
- quick turns;
- weight lifting;
- exercise that increases the risk of falling.
If muscle pain does not go away after starting training, it is necessary to reduce the load. Remember: safety first!
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