Osteoporosis is a disease that causes the bones to weaken and become brittle, putting sufferers at high risk of fracture. One in two women over the age of 50 will break a bone because of osteoporosis in their lifetime. Often people don’t know they have osteoporosis until that first fracture.
Understanding osteoporosis
Bones are made from living tissue that is continually being broken down and renewed. Osteoporosis arises when new bone cannot be created quickly enough to replace old bone. Osteoporosis can affect women and men, though post-menopausal women are at a higher risk. Weight-bearing and flexibility exercises can help to improve strength and coordination and reduce the risk of falls and fractures.
A healthy bone workout program
Some exercises can help prevent osteoporosis-related falls and fractures. This is because exercise strengthens muscle and bones and improves flexibility, balance, and coordination. These three functions are very important for people suffering from osteoporosis. Here are five key exercise that can help even people who already suffer from this bone disease.
1. Keep your squats low
For people who are looking for a simple, low-pressure, bone-strengthening exercise, squats are very effective. Squats go a long way to strengthening bones with the minimum of effort. Squats can be incorporated into any exercise program, and performed with or without weights.
2. Ditch the elevator
Stair climbing is an exercise that can be done just about anywhere. People who don’t live in or frequent a building with stairs can purchase a step stool and simulate stair climbing at home. Stair climbing is a low-impact exercise and is typically a safe exercise for older people.
3. Stride it out
Walking or hiking is not only good for the bones but can also help maintain a healthy weight and keep a clear head. Some outdoor terrains may be difficult to hike and put pressure on ankles and knees. Flat terrain is easier to navigate.
4. Boost those biceps
Bicep curls can be done with either dumbbells or a resistance band. The arms are bent, pulling the weights or band towards the chest, then straightened again. Bicep curls may be performed standing or sitting. Doing bicep curls while standing can also strengthen the core.
5. Dance the aches away
A weight-bearing exercise like dancing improves bone health by strengthening muscles, balance, and posture. This can be done at home or in a dance-exercise class as a gym. Dancing is a great group activity and many social clubs have regular dance nights.
Osteoporosis doesn’t have to be a danger. Keep the bone thief away by exercising regularly and strengthening bones.
