Osteoporosis is a degenerative bone disease that affects millions of people worldwide. It is characterized by weakened bones that are more susceptible to fractures and breaks.
While there are medications and treatments that can help manage the condition, one of the best ways to prevent osteoporosis is through regular exercise. In this article, we will discuss three simple movements that can help keep osteoporosis at bay.
1. Weight-Bearing Exercises
Weight-bearing exercises are those that require your bones to bear your weight. These types of exercises help increase bone density by stimulating bone growth. Walking, running, and dancing are all great examples of weight-bearing exercises.
If you’re new to exercise, start with a 10-15 minute walk around your neighborhood. Gradually increase the duration of your walks as your fitness level improves.
If you have joint pain or other physical limitations, speak with your doctor or a physical therapist before starting any new exercise program.
2. Resistance Training
Resistance training involves using weights, resistance bands, or your body weight to build muscle and bone strength.
Related Article
Preventing Osteoporosis: Three Easy Exercises
It can be done in a gym or at home, and it is important to start with a weight that is comfortable for you and gradually increase the weight as your strength improves.
Squats, lunges, and push-ups are all great examples of resistance training exercises. Start with one set of 10-12 repetitions for each exercise and gradually work up to three sets. Aim to do resistance training exercises at least twice a week.
3. Balance and Coordination Exercises
Balance and coordination exercises help improve core strength and overall balance, which can help prevent falls and fractures. Examples of balance and coordination exercises include standing on one foot, yoga, and tai chi.
Start with easy yoga poses like downward-facing dog, the triangle, and the warrior poses. If you prefer, you can also do balance exercises throughout the day, like standing on one foot while brushing your teeth or washing dishes.
Conclusion
While there are many risk factors for osteoporosis, exercise is one of the best ways to prevent and manage the condition.
By incorporating weight-bearing exercises, resistance training, and balance and coordination exercises into your routine, you can help build stronger bones and reduce your risk of fractures and breaks.
