Regular exercise is important to everybody, whether you are living with a health condition or not. It helps in strengthening the body muscles, and at the same time prevents you from risks of diseases that are related to excess weight. Patients with osteoporosis need to build their bones, muscles and posture through exercises.
Osteoporosis exercises assist in giving life to the bones and prevent bone loss. These exercises can either be for weight management or muscle strengthening. Contrary to popular belief, osteoporosis patients can also do exercises. Patients fear that they may sustain a fracture or even break their bones. Your therapist should prescribe a work out regime that is safe depending on your age and stage of osteoporosis.
What you Need to do Before Deciding on a Workout Routine
As part of a treatment plan, these exercises are meant to help in strengthening your bones. Patients with osteoporosis are different, and each exercise regime should be best suited to meet individual needs. Your doctor or physical therapist will recommend a workout routine depending on the following factors:
- Your balance.
- Your range of motion
- Muscle strength
- The level of physical activity.
Other factors that may have a bearing on which workout best suits you are health related complications like obesity, heart diseases, and high blood pressure. Your ease and ability to perform a certain exercise is also a great determinant of which exercise regime your therapist will choose for you.
Patients suffering from this bone condition have a lot to benefit from being physically active. They should always check their weight as excessive weight will put a strain on their week bones leading to fractures and falls. Taking foods rich in calcium and vitamin D also help in bone formation hence making the workout regime more effective.
When choosing a workout routine, it is important to keep in mind what you intend to achieve. Exercise is a good way of managing weight. Patients with osteoporosis can do the following exercises:
Muscle strengthening exercises
It’s a type of osteoporosis exercises that involves working the muscles to help in making them stronger hence slowing the process of bone loss. The work out regime includes basic moves such as lifting your own body through push-ups or squats. Standing, rising on your own feet and using elastic bands, weight machines, and free weight also help in strengthening the bones and muscles.
Non impact Exercises
This form of osteoporosis exercises helps in improving flexibility, coordination and reduces your chances of falling or breaking a bone. You can also include posture exercises that assist in correcting your posture especially if you had a sloping shoulder due to osteoporosis.
Posture exercises are also useful in promoting a healthy spine. Work outs like yoga and Pilates help will help patients with this condition to improve their balance and strength. You should, however, take caution when doing activities that include bending as this could put you at risk of developing fractures. Talk to your therapist and let them advise you on which work out suits your needs.
Weight Bearing Exercises
These are osteoporosis exercises that you do on your feet. Your bones and muscles have to work against gravity to keep your upright. Your bones build themselves and get stronger by reacting to the weight against them.
There are two types of weight bearing exercises; high impact and low impact weight bearing exercises. High impact work outs include:
- Climbing stairs.
- Brisk walking.
- Step aerobics.
- Heaving gardening and pushing the lawn mower.
- Tennis and other sports activities.
If you are at a high risk of breaking your bone, then high impact exercise may not be ideal for you. Your physical therapist may recommend low impact exercises such as:
- Low impact aerobics.
- Walking on a treadmill or outside.
- Elliptical training machines.
- Stair step machine.
Don’t strain yourself so much during work outs. You can do light exercises as you gradually increase to tougher ones. This will help in building your tolerance level and avoid injury.
Osteoporosis exercises are safe for people with osteoporosis. They help strengthen your bones and muscles. It’s part of a treatment plan that should help patients with this condition live a healthy life. Ensure that you take foods rich in calcium and vitamin D to help in building your bone density. Osteoporosis medication is also essential in strengthening your bones. Work with your doctor and let him explain to you what is good at your age and stage of osteoporosis. Osteoporosis is a manageable condition and with strict adherence to medication, proper diet and a safe exercise regime, patients with this condition can live a healthy and productive life just like any other person.