A diagnosis of osteoporosis does not mean you must refrain from regularly exercise. An exercise regimen will in fact benefit your body and reduce the influence that osteoporosis exercises over your health. Experts recommend that people suffering from osteoporosis perform exercises that bear some weight daily, in addition to a half an hour regimen of physical activity every day. Although osteoporosis weakens the bones, there are many activities you can perform that will strengthen your bones and slow the process of osteoporosis. The following should be implemented if you wish to remain fit even with osteoporosis:
1. Maintain your body’s healthinessYou should exercise caution whenever performing any kind of physical activity, as certain exercises can put you in great danger. Before creating an exercise regimen, you should consult both a personal trainer and your doctor to ensure the activities you plan to use in your routine will not harm you.
2. Perform stability exercisesExercises like tai chi can promote both balance and bone strength, better equipping you to prevent a fall that might break bones. However, if you dislike martial arts, other simple balance exercises can be performed instead. Even activities like alternating standing on each of your legs promote overall balance and stability, preventing a potentially injurious fall.
3. Do flexibility exercisesExercises like yoga that flex and stretch many muscles are great for improving posture. Because there is such a huge number of different types of yoga, you will likely never grow bored of this awesome exercise. Yoga can be either strenuous or gentle, giving you many choices based on your current mood. Ensure, however, that you do not bend at the hips excessively or place too much stress on your spinal cord.
4. Implement aerobic exercises (low-impact)Low-impact aerobic exercises include activities like dancing and briskly walking. Such activities are not excessively strenuous, but still work your feet constantly and thus strengthen the spinal bones, hip and legs. Pace yourself when performing these exercises to ensure you don’t stress your body too much.
5. Perform strength training exercisesUtilizing weights and resistance bands in your daily exercise routine can promote a healthy posture, as they reinforce your shoulder muscles and promote strength in your upper back by gently stretching the muscles of the region. If you have an advanced form of osteporosis, you may find solace in swimming, an activity that reduces impact to the joints of your limbs.
6. Enjoy recreational exercisesTrekking, hiking, or otherwise exercising within nature is a great way to remain healthy and fit with osteoporosis. Not only do recreational exercises promote bone strength, but they also can be a great source of fun (especially when performed in the mountains or at a beach). You should definitely bring a friend when performing outdoor exercises, however, as injury can much easier be incurred when outside.
Osteoporosis is a common condition for older women, affecting nearly a third of women within this age range. Fortunately, you can stay in shape in osteoporosis and reduce the influence it has over your life.
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