Exercise for Osteoporosis

Exercise For Osteoporosis to Increase Bone Density

Osteoporosis gradually thins and weakens your bones. Strength Training can
help slow down the effects of Osteoporosis and maintain bone density.

Some of the risk factors for osteoporosis include:

  • Age
  • Gender -  more likely in females
  • Lack of activity
  • Lack of Vitamin D
  • Excessive coffee and alcohol
  • Steroid medications
  • Smoking
  • Low calcium intake
  • Genetics

Your bones are alive and receive mineral density by contracting the muscles connected to them . Without muscle contraction. the effects of osteoporosis are accelerated withdeterioration of the skeletal material.

Weight bearing activities are the key to keeping frail bones from breaking. – Lower
body training to prevent weak ankles, hips and  pelvis. – Upper body training
to strengthen wrists, arms and ribs.

Some general exercise tips and precautions

If you have advanced osteoporosis and would like to take part in an
exercise program,  pre-exercise medical clearance is needed.

This will ensure that you only perform exercise that is appropriate and safe
and not put you at greater risk of injury.

Good posture is of utmost importance to promote the development of stronger muscles
especially those that contribute to spinal stability. This includes
abdominal muscles and paraspinal muscles.

Avoid exercise for osteoporosis that flex the spine (forward bending) when at risk for fracture. This will
lessen the pressure on the vulnerable front part of your vertebral body.

Instead try extension exercises which are beneficial in correcting poor posture and  stabilizing the spine.

When bending forward to stretch the hamstrings, bend only at the hip with the back straight.

Work on your leg strength and balance to reduce the risk of falling.  Weak legs tend not to lift as
high which can lead to tripping and stumbling.

Including exercise for osteoporosis on a consistent and regular basis will improve your confidence and
strength.

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