What are the best ways to exercise and improve bone health when suffering from osteoporosis? Try weight-bearing exercises to build stronger bones. Talk to your doctor and make sure the exercise you choose is safe for you. Then try these latest trends!
1. tai chi
tai chi – A form of slow, agile movements – Builds coordination and strong bones. Study reported in Physician and sports medicine I found that tai chi can slow down bone loss in postmenopausal women. The women, who practiced 45 minutes of tai chi a day, 5 days a week for a year, averaged bone loss up to 3.5 times slower than those who did not practice tai chi, according to bone mineral density tests.
Study reported in Yoga Journal Found an increase in bone mineral density in the spine of women who regularly practice yoga. From the slow, precise Iyengar technique to the athletic, powerful ashtanga, yoga can build bone health in the hips, spine, and wrist—the bones most prone to fracture.
Standing poses like Warrior I and II work the large bones of the hips and legs, while poses like Downward Dog work the wrists, arms, and shoulders. Both the cobra and locust poses, which work the back muscles, may keep your back healthy Backbones. Yoga also increases your balance, coordination, focus and body awareness – thus helping prevent falls.
3. Brisk walking
This classic exercise is a great way to boost your bone health. A study of nurses found that walking 4 hours a week reduced the risk of hip injury by 41%. fractionscompared to walking less than an hour per week. Brisk walking is best, but you can adapt your speed to your current fitness level. Walking is free, and you can do it anywhere, anytime, even while traveling.
The golf bag holds about 18 holes, and swinging the big sticks to drive the ball long distances adds a lot of upper body work. And all that walking and chasing loose balls out in the open means a lot of work for your hips and spine.
You probably have two left feet. Not a problem! Even if you’re not Fred Astaire, you might enjoy social dances like the waltz, tango, salsa, samba, or east coast swing..or you could sign up for a cute adult ballet class or jazz dance class. Or Zumba or another dance-inspired aerobics class at your gym—anything that gets you moving. Many of them are uniting now strength training With dance or step movements – also good for your balance.
Get out in nature and get a low-impact weight-bearing activity on your next hike. Weight-bearing work — and the impact when your foot hits the ground — can increase bone density, especially in the hips. You’ll get more impact on those bones if you’re going up or down. The greater impact on your feet and legs, the greater your bone density.
And with Hiking, boredom is rarely an issue. You can socialize at the Picnic Club and enjoy the new landscapes.
7. Racket sports
Pickleball, tennis, squash, and paddle tennis can all increase bone density. You stress the club arm and your wrist and shoulder Every time you hit the ball, you work your hips and spine with it all.
If you play singles, you’ll get a lot more exercise in terms of bone health, because you’ll be running more.
Weight liftingUsing weight machines at your health club, doing calisthenics with a resistance band or your own body weight are forms of strength or resistance exercise. You are working against a form of resistance to the musculoskeletal chain tension. Strength training at least twice a week to stimulate bone growth.
If you’re not sure how to get started, book a session with a trainer who can show you simple moves to do safely.
Beware of thin bones
Take some precautions if you already have osteoporosis:
- Because your risk of fracture is higher than normal, be careful about trying any exercise that has the potential to involve a dangerous fall, such as downhill skiing, snowboarding, or snowboarding.
- If you suffer from osteoporosis in the spine, you may want to forgo any deep yoga backbends.
- Again, consult your physician before starting any new medication exercise programmeEspecially if you are taking pharmaceutical that slow down your coordination or reduce your balance.
One last tip: be patient. The bone-building stage for young adults – as fast as possible – takes three to four months, and it can take much longer if you have Osteoporosis or the elderly. So you won’t see significant changes in any bone density tests after the first week of exercise. Bones change slowly — but they do.