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Exercises for osteoporosis should be an important part of your workout routine if you experience a medical condition.
Bone strength plays an important role in every type of exercise and workout routine, so it’s wise to ensure that you’re working on strengthening the bones along with the muscles.
However, before understanding the exercises for osteoporosis, you need to understand the condition and what causes it. Let’s start with the former.
What is osteoporosis?
Osteoporosis is a medical condition in which the bones become weaker and more fragile and are at risk of breaking. It occurs when the body loses bone mass and density faster than it can replace it, causing the bones to become brittle.
The condition can affect any bone in the body, but it most commonly affects the hip, spine and wrist. It often goes undetected till a person experiences a fracture or break. Older adults, particularly women, are at a higher risk for osteoporosis, but it can affect anyone at any age.
What causes osteoporosis?
Now that you know what the condition is, you must also understand what causes osteoporosis. Here are some factors that cause the condition:
Age
The body naturally begins to lose bone density as it grows older, increasing the risk of osteoporosis.
Hormonal changes
A decrease in estrogen levels in women after menopause or other types of hormonal changes can lead to loss of bone density.
Lack of exercise
If you follow a sedentary lifestyle, it can contribute to loss of bone density.
Family history
If a family member has the condition, it’s possible that you could develop osteoporosis as well due to genetics.
Smoking
Smoking interferes with the body’s ability to absorb calcium, and hence can affect bone mass.
Inadequate nutrition
If your diet does not have enough vitamin C and D, it can affect bone health, as both vitamins are essential for it.
Medical conditions
Certain medications like anticonvulsants, corticosteroids and medical conditions such as celiac disease and rheumatoid arthritis can increase risk of osteoporosis.
What are the exercises for osteoporosis?
As mentioned earlier, if you experience a medical condition, it's important to exercise for osteoporosis in your workout routine. Here are some of the exercises for osteoporosis you should consider:
Resistance training
Resistance training helps with building muscle and improving bone density.
Tai chi
This is a gentle form of exercise that helps with developing flexibility, strength and balance.
Swimming or water aerobics
Low-impact exercises help with improving cardiovascular health and improve muscle strength without stressing the joints.
Yoga and Pilates
Yoga and Pilates can help improve balance, posture and flexibility, which reduces the risk of falls and fractures.
Weight-bearing exercises for osteoporosis
These are exercises that involve working against gravity. Hence, these exercises can improve bone strength and density. Here are some of the weight-bearing exercises for osteoporosis you should do:
- Walking
- Jogging/running
- Dancing
- Aerobic classes
- Stair climbing
It’s important to note that bone strengthening exercises or exercises for osteoporosis should be done with caution and care.
If your bones are weak, and you’re losing density, it’s mandatory to run the exercises through a medical professional. Not everyone’s intensity of the condition is the same, and you could be at risk of fracturing your bones without being aware of it.
You can start to understand osteoporosis before even having brittle bones, and take preventive measures like having a healthy diet, rich with essential vitamins for bone health. Additionally, cutting habits like smoking and excessive alcohol consumption and incorporating habits like daily exercise, proper hydration and resting can be beneficial.
