Regular exercise is essential for every single person irrespective of gender, age or health. More precisely, adults aged 19 to 64 should save some time say half an hour to an hour for moderate-intensity aerobic activity, such as cycling or fast walking every day.
It is said that one should work out at least five days in a week.
It's never too late to start exercising. There are many advantages of regular exercise including:
However, every exercise is not for everyone. There is no single exercise plan that works best for everyone with osteoporosis. The routine should suit the body of the person.
The factors that influence the exercise routine for osteoporosis patients are given below:
Your doctor is the best person to advice on the exercise, when to start and which physical therapist to choose.
Weight-bearing exercises are performed while standing. These exercises work on the bones and muscles against gravity. They put stress on the bones making them stronger and denser and reduce the risk of osteoporosis.
Weight-bearing exercises can be of two kind-high-impact or low-impact.
High-impact weight-bearing exercises help build bones and keep them strong. People, who have broken a bone due to osteoporosis or are at risk of breaking a bone, should avoid high-impact exercises.
Examples of high-impact weight-bearing exercises are:
Low-impact weight bearing exercises also help keep bones strong. They are also a safe alternative in case someone cannot go for high-impact exercises.
Examples of low-impact weight-bearing exercises are:
Muscle-strengthening exercises are designed for the following purposes:
These exercises include activities in which the body, a weight or some other resistance is moved against gravity.
Some of the muscle-strengthening exercises are:
The non-impact exercises improve the coordination, flexibility and muscle strength. They don't directly strengthen your bones.
Doing these exercises lower the chance of a fall and bone breakage. These can be done every day. Some of these exercises are:
Balance exercises help maintain the balance and confidence at any age. But for an older adult, balance exercises are especially important because they can help prevent falls and maintain the independence of the patient.
Example of balance exercise is Tai Chi. It can strengthen the leg muscles and help to maintain the balance of the body.
Posture exercises include stretching and strengthening. These exercises help treat the sloping shoulders (happens in osteoporosis) and lower the chances of spine fractures.
Examples of posture exercises are yoga and pilates. However certain positions in yoga and pilates may not be safe for the osteoporosis patients.
Exercise including forward bending is more likely to break a bone in the spine. Consulting with the doctor before starting an exercise is the best way to avoid any such miss-happening.
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