Exercising with Osteoporosis: Stay Active the Safe Way

 

According to research, one in two women or one in four men over the age of fifty are expected to break their bones due to osteoporosis. Osteoporosis is often referred to as the ‘silent disease’ because it rarely ever shows evident symptoms. The disease can weaken bones, usually in the hip, spine, and wrist areas.

Many people who have osteoporosis encounter limited mobility. They tend not to move too frequently or vigorously out of fear of breaking a bone or causing an injury. Consequently, it can sound strange when people tell you to exercise and stay active when dealing with osteoporosis.

If this experience sounds similar, we have a few exercises that can be beneficial for people with osteoporosis. But, before diving into the details of the exercise, let’s explore what the disease entails and why exercise is an integral part of recovery or treatment.

What is Osteoporosis?

Osteoporosis is a bone disease caused when bone mineral density and bone mass decrease over time. These changes cause bone strength to decrease and alter everyday functions for the affected.

Osteoporosis is one of the major causes of fractures in postmenopausal women and older men. While research has been conducted to unveil how the disease can be prevented, one of the main suggestions is to stay physically active. Keep reading to find out more.

Why Exercise with Osteoporosis?

Exercising with osteoporosis can be tricky and overwhelming, especially if you don’t know whether it can benefit you or not. Keep reading to learn more about the benefits of physical activity to people with osteoporosis. An active routine and some light exercise plans can lead to the following benefits:

· It can help you increase muscle strength.

· Exercising regularly can help improve body balance.

· Staying active will help reduce the chances of bone fracture.

· Having bone diseases can affect your posture; with regular exercise, you can improve and maintain your posture.

· Osteoporosis comes with increasing levels of joint pain, but with regular exercise, you can control the level of pain you experience.

Exercises Suitable for Osteoporosis

 

Following a healthy workout plan can be easy when you aren’t worried about hurting your bones or other parts of your body. However, when you learn that your bones are brittle and weak, you want to spend some time before engaging in intense physical activities.

To help you out, we’ve shortlisted a few exercises that can help you gain muscle strength and improve your balance while keeping your bones safe.

1. Strength Training

Whether you’re trying to lose weight, gain muscles, or just stay active during the early stages of your osteoporosis, strength training is the perfect answer. Strength training includes the use of free weights, resistance bands, and other exercises that focus on muscle strength and improve bone density.

You can use a range of equipment and techniques to strength-train your body. However, when using weight machines, it’s important to ensure that you don’t twist your spine or any other bones during the exercise routine.

2. Weight Bearing Aerobic Activities

Another popular exercise recommended for people with osteoporosis is weight-bearing aerobic activities. These aerobic exercises are focused on the feet and bones, and help with balance and supporting weight. These exercises have a variety of forms, including aerobic walking, dancing, elliptical training machines, stair masters, and a lot more.

While aerobic activities are a great way to work on bones and muscles, they shouldn’t be the only thing you depend on for muscular and bone exercises. A combination of swimming, cycling, and fast-paced walking can enhance the effects that aerobic exercises can have.

3. Flexibility Exercises

When dealing with osteoporosis, it’s immensely important to spend time moving your joints. Keeping your joints in motion can help you keep your muscles working and give you a full range of motion. The best way to make your body and bones flexible is by performing a few stretches during warm-up.

Before diving into your weight training exercises, make sure you use a few gentle flexibility exercises to enhance your workouts.

Find The Best Exercises at Stay Today Wellness

Don’t spend time looking for different personal trainers, nutritionists, and gyms around you – instead, explore the brilliant Stay Today Wellness app this year. It offers a range of some of the best diet and exercise plans for beginners.

They offer several organic fit meal plans that you can use to create some nutritious meals while choosing some of the best healthy workout plans. For more information, give their representatives a call.