Osteoporosis Exercise for Strong Bones

osteoporosis exercises

Exercises to prevent and treat osteoporosis

Preventing and treating osteoporosis can be determined to improve and maintain a good quality of life.

Osteoporosis is an infection that affects bones, making them more fragile and vulnerable to fractures or cracks. It usually changes people over the age of 50, especially menopausal women. Treating osteoporosis can be critical to your quality of life.

These can suffer from fractures of the pelvis, wrists, or some vertebrae of the spine, following an impact, a fall, or an effort. Find out which exercises are best for preventing and treating osteoporosis.

What to know before treating osteoporosis

It is the most natural bone disease, which increases the risk of bone fracture. Osteoporosis occurs when the body no longer can “make” new bones. This disease is usually genetic, so it is passed from father to son.

Another cause of this problem can be insufficient calcium intake during life in general or during menopause in particular.

Calcium and vitamin D are the nutrients that allow bones to regenerate. If we don’t consume enough, bone structures become more fragile and, as a result, more prone to breaking and cracking.

Osteoporosis not only occurs in menopausal women but also in men after age 50 when their body no longer produces testosterone (male hormones).

Other factors causing this problem could be:

  • Some diseases
  • Some Medicines
  • Family history
  • Low body weight
  • Low nutrient diet
  • Smoking
  • Amenorrhea

With no symptoms initially, many people don’t realize they have osteoporosis. Often this problem is diagnosed when a person falls and breaks a bone. It can also cause pain for no apparent reason, shortening of stature, or kyphosis.

Exercises for osteoporosis

In addition to following a balance sheet, it is good to carry out the physical activity to avoid osteoporosis in the future or prevent the situation from worsening.

Bone metabolism will improve following an exercise program that involves a moderate impact on the joints. It is good to make movements both in the upper and lower part of the body.

Aerobic exercise is also indicated, such as walking, cycling, swimming, dancing, or jogging (depending on everyone’s tastes). In this way, you will keep your cardio-pulmonary system in excellent condition, which will be an extra benefit.

Tips to start preventing and treating osteoporosis

Before starting with these exercises, it is good to keep the following information in mind:

Do not bend the trunk totally, as you could damage the spine or fracture it if osteoporosis is at an advanced stage.

Avoid holding your breath for too long; it is better to keep the rhythm constant.

These exercises need to be done 3 to 5 times a week.

Don’t forget to warm up before starting the exercises and every time you finish them.

Standing exercises

Walk at a light pace for 15 minutes without stopping, possibly in a park (it is not worth walking while looking at the windows or stopping at traffic lights).

Standing, partially bend your knees and keep your back straight. Try to flex your knees as much as you can and then return to the starting position.

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Standing against the wall, with your hands supported, bring your body forward, so that it remains diagonally, without lifting your feet or heels off the floor. Bend your elbows and push your trunk towards your hands. Lean against the wall, standing up, but with your back. Spread your legs and bend your knees. Be careful when getting on and off.

Go up and down one step or several. Another option would be to step up with the right foot, leave the left leg suspended in the air, and return to the previous step. Then do the same with your left foot.

Stand sideways to the wall that is, with one shoulder towards it. Lean against the wall with your closest hand. Step forward with the leg closest to the wall and bend the knee. Maintain the posture for a few seconds and return to the starting position. Then repeat with the other leg.

Seated exercises

Sitting on a chair, with your tail resting well against the backrest, bring your hands behind your head at the neck’s nape. Open your ribcage wide as you inhale and fill your lungs with air. Bring your angle as far back as you can.

Still sitting, place your hands on your hips and breathe deeply as you push your elbows and shoulders back.

Exercises while lying down

Lie on your tummy with your arms on either side of your torso. Bend your legs and relaxation The soles of your feet. Lift your pelvis upward. Hold the situation for a few moments and then return to the starting position.

Lie on a mat on the floor, stretch your right arm back, and push your hand’s palm against the foundation for a few seconds. Return to the starting position and do the same exercise with your left arm.

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