Exercises That Treat And Prevent Osteoporosis

Osteoporosis, better known as osteoporosis , is a disease that affects the bones in the body and makes them more vulnerable to fractures and other injuries. It usually affects those over 50, and especially women who have passed menopause. People with osteoporosis can suffer from fractures in the hips, wrists and back. In today’s article, we will find out which exercises treat and prevent osteoporosis. 

This is what you need to know about osteoporosis

Osteoporosis is the most common skeletal disease today. It increases the risk of fractures and other injuries. Osteoporosis occurs when the body loses the ability to produce new bone tissue. The disease is often hereditary. Other causes of osteoporosis are inadequate calcium intake. Menopause is also a risk factor.

Calcium and vitamin D are nutrients that the body needs to be able to produce new bone tissue. If you do not eat enough of them, your bones will lose density and become more vulnerable to fractures, diseases and injuries. Getting enough calcium and vitamin D prevents osteoporosis

Osteoporosis does not only occur in women who have passed menopause. Men over 50 are also affected by the disease. It is at this age that the body’s production of testosterone weakens.

Other risk factors are:

• Be bedridden
• Various other diseases
• Various medications
• The family’s medical history includes osteoporosis.
• Low body weight
• Poor diet
• Smoking
• Absence of menstruation (amenorrhea)

In the early stages of osteoporosis, there may be no symptoms. Therefore, many people are not aware that they have the disease. Osteoporosis is often diagnosed only after a fall that results in a broken bone. The disease can cause unexplained pain, humpback (also known as kyphosis), or loss of height.

Exercises that prevent osteoporosis

A healthy and varied diet is important, but just as important is that you avoid various activities to prevent the development of osteoporosis, or a worsening of the condition, should you already suffer from it. The metabolism of the bone tissue can be increased by following a training program that includes strength training with little strain on the joints. You need to train both the upper and lower body.

Exercises such as walking, cycling, swimming, dancing and jogging are good options. Doing one or more of these will maintain the health of the heart, while strengthening the legs.

Before embarking on a training program, you should have the following points in mind:

• Never bend your back completely! It can damage the spinal cord, and in the worst case lead to fractures if osteoporosis has come a long way in its development.
• Do not hold your breath for long at a time. Practice breathing slowly and consciously.
• Complete three sets of 10 to 15 repetitions for each exercise. Rest for 30 seconds between each set.
• Try to complete the training program three to five times a week.
• Do not forget to warm up before you start exercising. Remember to stretch after the workout!

Several exercise exercises that treat and prevent osteoporosis

Take a walk at a high pace for 15 minutes without stopping, preferably in the woods and fields so that you are not distracted by shops, traffic and traffic lights.

Sit back in your chair with your feet firmly planted on the floor and bend your knees while keeping your back straight. Lift and lower your knee as many times as you can.

Stand against a wall with your hands placed on it. Lean your body forward until you have a diagonal position against the floor. Do not lift your feet or ankles. Bend your elbows and support your chest against your hands. Hold this position for a few seconds before returning to the starting point.

Go up and down the stairs at home. Another option is to use a stepper, and step up with your right foot, then down, before doing the same with your left foot.

More tips:

Sit on a chair. Place your hands behind your neck. While inhaling air, extend your elbows backwards as far as possible.

While sitting, you can also rest your hands on your hips and take deep breaths as you stretch your elbows and roll your shoulders.

Lie on a mat and stretch your right arm over your head, pressing your palm against the floor for a few seconds. Then do the same with the left arm.

Stand against a wall with one shoulder. Press against the wall with your nearest hand. Take a step forward with the leg closest to the wall and bend the knee. Hold the position for a few minutes before returning to the starting point and doing the same with the other leg.

Lie on your back with your arms out to the side. Bend your legs and support the weight with your hands. Lift the pelvis slowly upwards. Hold the position for a few seconds before returning to the starting point.