Hearing the news that you have osteoporosis or perhaps suffering from a fracture can make you hesitate to start exercising for fear that you might break your bones but surprisingly, exercise is just what you need to do at this point.
If you have already fractured a bone, there is a possibility that it will occur again when you exercise which is why you need to be careful in choosing the workouts that you’re going to do to increase bone density and strength.
There are many benefits to be gained when you exercise apart from boosting your bone’s density and strength. It can also help you improve your sense of balance so you won’t fall or trip easily. For those who are wondering what exercises are ideal to fight osteoporosis, here are some examples to try.
- Muscle-strengthening workouts. This type of exercises can use your own bodyweight or weights to add resistance against the effects of gravity. Among the exercises that fall under this category are the gym machines, free weights, own body weight, as well as resistance bands. Curls, presses, and even squats are recommended but make sure that you use weights that are not too heavy for you to lift.
- Exercises for flexibility. Working on your flexibility is important when you have osteoporosis or are trying to prevent it because your muscles will be strengthened too for added support to your joints. There are many exercises that are good for flexibility such as Pilates and Yoga. If you are doing your regular stretches do it after you exercise to ease the tension in your muscles and to prevent muscle pain too.
- Weight- bearing workouts. As the name suggests, these exercises are more on using your own bodyweight. Running, dancing, walking, swimming and the like are perfect for strengthening your bones and muscles which can help alleviate the onset of osteoporosis. You can choose from low-impact workouts to high-impact depending on your current fitness level. If you are considering doing high impact exercises, be sure to consult with your doctor first if you can do them in your current condition.
- Balancing exercises. Balance is important regardless of what your age is. It’s even more important when you have early signs of osteoporosis because you need to prevent yourself from falling down so easily as it can cause fractures or bone breakage. Yoga and tai chi are just a few examples of balancing exercises and must be performed at least two times in a week.
Osteoporosis can weaken your bones as you age, making you prone to injuries. By doing various exercises, you will be able to improve your bones’ density and strength so that you can minimize your risk of fractures and other possible injuries. Of course you need to choose exercises that are appropriate to your current fitness level and from there work to lifting heavier weights once you feel that you have grown stronger. Just make sure that you don’t push yourself too hard at the start.