Osteoporosis can become quite crippling for many women around the world. Women in the age groups of 45 and above are the ones who are most susceptible to falling prey to osteoporosis. The ailment is one that leads to the gradual weakening of the muscles especially that of the spine and the hips. The bones become more fibrous and lose density leading to the ultimate fracture of the bone. The ailment is one that severely impairs mobility and the independence, meaning you will always need to be helped by someone in case you fall and hurt yourself.
But there are ways in which you can strengthen the bones, or more so, the muscles and tendons that support and strengthen the bone. One way would be to exercise, but is it safe? Read to find out.
Benefits Of Exercising
The habit of regular and consistent exercise can do wonder for those suffering from osteoporosis. These benefits include:
- Strengthening of the supporting muscles
- Relieve pain
- Helps maintain a strong posture
- Helps improve your balance and reduces the risk of falling
There are some exercises that work well for certain patients and others not so much. There is no one-size-fits-all solution and you will have to slowly find your way.
But before you begin, it is advised that you consult your doctor and perform a bone density measurement test and an overall fitness assessment. Based on the findings, the doctor will be able to advise you on what exercises to do and what not to.
By far one the best and most fun exercises to perform. Water aerobics will ensure that your joints are not too heavily strained and the water soothes you at the same time. Simple movements like walking from one shallow end to the next will help enhance cardiovascular activity and boost heart health.
Weight Bearing Activities
You can make use of an elliptical training machine, gardening, walking or brisk walking, and stair climbing to help boost the health of the circulatory system. You may also cycle, but do that only to warm up and for cardio; as it does not provide any weight bearing activity that slows down mineral loss of the bone.
These are another must when it comes to exercising with Osteoporosis. Simply stretch to loosen the muscles and the joints, keeping you limber and ready for weight bearing exercise. Avoid any spine flexing movements and those that require you to bend at the waist.
Be sure to consult your doctor about any doubts and to get more insightful information on how you can combat osteoporosis.