Exercise causes osteoporosis
Why do health experts recommend that people with osteoporosis continue to exercise?
Because when you exercise, you not only build muscle mass and endurance, but also maintain bone density, maintain bone strength and strengthen bones.
Three types of exercise for patients with osteoporosis:
1. Strength training;
2. Weight training
3. Flexibility training;
Osteoporosis patients should adhere to above three exercise methods, which can help you improve osteoporosis symptoms.1. Weight training for osteoporosis
Loading means not only do you bring your "body", but you also need extra gravity like backpacks, sandbags (but be careful not to be too heavy or overloaded). Resistance exercises for osteoporosis can be done in following ways:
a - walking; b - dancing; c - climbing stairs.
Exercise such as cycling and swimming are primarily cardiorespiratory exercises, but they are not weight-bearing exercises for osteoporosis.
Walking three to five miles a week will help keep your bones healthy. For people in average health, most experts recommend moderate or vigorous exercise at least five times a week for at least half an hour, and preferably forty-five minutes to an hour.2. Resistance exercise for osteoporosis
Resistance means you are working against weight of another object. Resistance exercise helps treat osteoporosis because it strengthens muscles and bones. Research shows that resistance exercise increases bone density and reduces risk of fractures.
Resistance exercise for osteoporosis includes:
a. Strength training equipment, barbells at home or in gym;
b. Swimming (with water resistance);
c. Cycling (resistance of bicycle pedals).
For best results, do strength training two or three times a week. Complicate this exercise by gradually increasing weight or number of repetitions. All muscle groups work - including arms, chest, shoulders, legs. Try not to train same muscle group two days in a row to prevent injury and also give each muscle group time to recover.3. Elastic (flexible) exercises for osteoporosis
Flexibility exercises are another important form of exercise to prevent and alleviate osteoporosis. Flexible joints help prevent accidental joint injury.
Methods of flexibility exercises for osteoporosis include:
b. Tai chi (tai chi in the early morning is a good way);
in, yoga (this type of exercise may be more suitable for women).
It is worth noting that patients with osteoporosis should pay special attention to safety of exercise when playing sports.
Many are concerned about safety of exercise in older people with osteoporosis. If you're already suffering from osteoporosis or bone loss, this could mean that you've never done much physical activity, so if you're going to start exercising, you need to be ready, easy, slow, slow. intense, high-impact exercises in beginning that will be counterproductive and even lead to accidents.
To ensure your safety while exercising, remember following guidelines:
a. Before you start exercising, ask your doctor which exercises are contraindicated and recommended depending on your health condition;
b. Weight training doesn't necessarily have a big impact, but running, jogging, and jumping can put extra stress on your spine. If inappropriate, high-intensity exercise can damage vertebral body. Of course, you can opt for lighter weight-bearing exercises such as walking, dancing, low-impact exercises, aerobics, and gardening.
c. If you already have osteoporosis, be careful not to bend or twist your waist. This action puts you at risk for vertebral fractures. Exercises that involve waist twist include squats, toe stroking and golf, tennis, bowling, and some yoga poses that involve waist twist. Before doing any of these exercises, take care to be safe.