Posted by Exercises are the main cure for every disorder. In this article, we’ll learn about Osteoporosis and it’s treatments. Osteoporosis is a disorder that causes your bones to become weak and brittle. It can lead to fractures of the wrist, spine, leg, ankles, or hip.
Osteoporosis is caused by the loss of bone tissue that happens naturally as you age.
Your bones are constantly breaking down and rebuilding, but when you get older, your body loses more bone than it makes. This causes the bones to become weak and break more easily.
Causes of weak bones.
Weak bones are caused due to the following factors osteoporosis, injury or trauma to the bones, inactivity, aging, and menopause.
Most people have weak bones by birth and others may develop weak bones due to a medical condition. So if you have weak bones, they can break down more easily than normal bones.
Signs and symptoms of weak bones.
The following are some of the signs and symptoms that indicate weak bones:
- Pain in the joints, such as the knees and hips, particularly after exercise or when the weather is cold outside.
- Fractures that take place without any obvious cause or “low trauma” fractures. Where there is not much pressure/force involved.
Osteoporosis can be a silent disease that affects trillions of people each year. But fortunately, workout plays an important role in preventing osteoporosis because it assists in keeping your bones strong and healthy.
So, if you are planning to incorporate some exercise into your workout routine make sure to invest in sweat-wicking and comfortable gym workout clothes that should provide you comfort during your exercise and training sessions.
So, in today’s article, I will be discussing the 4 best exercises that will improve the health of your bones.
1. How Walking Is Helpful For Osteoporosis?
Walking is one of the best exercises for patients suffering from osteoporosis because it strengthens your bones while improving your overall fitness.
Walking regularly helps you to maintain a healthy weight, reduces stress/depression, and improves your mood which could all contribute to the prevention of osteoporosis.
Studies show that people who exercise at least 150 minutes a week have lower rates of osteoporosis as compared to those who don’t do any workout at all.
The advantage of walking in osteoporosis:
Strengthening muscles of your legs, hips, and back reduces stress on your joints and spine, improves your balance so you can maintain good posture with ease even when you get older, and also increases the supply of oxygen throughout your body which helps fight off infections.
2. Weight-bearing Exercises For Osteoporosis.
Weight-bearing exercises are beneficial for patients suffering from osteoporosis.
However, you must understand that you should and under the supervision of a trained professional.
How are weight-bearing exercises beneficial in osteoporosis?
- Weight-bearing exercises help to strengthen your bones and muscles.
- Weight-bearing workouts can also help to overcome the risk of falling. Which is common among people who are suffering from osteoporosis, and also in old age.
3. How Bridges Are Helpful For Osteoporosis?
Bridges are a great way to strengthen your back and increase the flexibility of your body. Bridges are an incredible exercise for strengthening your back muscles, particularly your lower back.
The bridge is one of the best exercises to develop strength in your glutes and core muscles. Which makes it a great tool for protecting against osteoporosis.
Having strong glute muscles will help in preventing pelvic organ prolapse. Which is a common problem among women suffering from osteoporosis.
How to perform bridges on the floor?
- Lie on your back with your knees bent and feet flat on the ground. Your arms must be out to the sides of your body with palms facing downwards. This is the beginning position.
- Lift your hips up by contracting your glutes and pushing through your heels. Until you achieve full extension of your hips, shoulders, and upper back. Make sure that while you are performing this movement you aren’t arching your back.
- Hold here for 2 seconds then slowly lower yourself back down. Until you are lying flat on the floor again in the beginning position
4. How Rope Is Jumping Beneficial In Osteoporosis?
The main benefit of rope jumping is that it improves bone mineral density and prevents osteoporosis because it strengthens bones and makes them dense.
How to perform rope jumping?
To begin, hold one end of the rope with both hands. put both of your feet on top of the rope, with your knees bent and feet shoulder-width apart.
Your arms should hang straight down from your shoulders with your palms directed upward.
slightly bend your knees and jump up as high as possible, swinging the rope forward as you stand up on the other side of the rope.
The momentum produced by this jump will pull you back over to land on the other side of the rope again. This is one repetition of rope jumping. Now repeat the exercise again.
How Jogging Is Beneficial In Osteoporosis?
Jogging is good for you if you have osteoporosis. Because it helps to improve cardiovascular health, which ultimately helps in the prevention of bone loss. Jogging can also assist in relieving stress on bones.
Also as I discussed before, if you want to get indulged in any type of workout, to improve your overall fitness you need to wear high-quality and lightweight gym outfits in order to make your exercise session more progressive.
How Dancing Is Beneficial In Osteoporosis?
Dance is a great way to enhance your physical fitness. It can also be a fun activity for people of all ages. Dancing helps to maintain your balance as you move around the ground, which is important if you are having osteoporosis.
Dancing can help you to improve your balancing skills. Which in turn will help you to keep your posture upright.