Osteoporosis is a prevalent health concerns that can have significant impacts on quality of life. In this post we will cover what is Osteoporosis and which exercises can prevent it.
in a later post we will cover who is at risk of osteoporosis & daily activities and supplements we can take to prevent it
Osteoporosis is a medical condition characterized by the weakening of bones, making them fragile and more likely to fracture. The term "Osteoporosis" means "porous bone," which accurately describes the condition where bones lose density and mass, and the structure of bone tissue deteriorates. (Bone mineral density 2 1/2 standard deviation below that of a young person). Osteopenia is the early stages of osteoporosis (low bone density between 1 and 2 1/2 standard deviation below that of a young person)
Fortunately, regular exercise can play a crucial role in reducing the risk of both conditions. In this blog post, we'll explore effective exercises that can help fortify your bones.
Exercises for Combating Osteoporosis: Building Stronger Bones
1. Weight-Bearing Exercises: Activities such as walking, jogging, and dancing can help stimulate bone formation and reduce the risk of osteoporosis. These exercises force your body to work against gravity, promoting bone density.
The weight training program must be of high intensity to promote bone regeneration, but as with anything else we start with reasonable weight, and we progress and build up weight load as we get stronger.
2. Strength Training: Incorporating resistance exercises like lifting weights, using resistance bands, or bodyweight exercises can strengthen muscles and bones in the hips, spine, and wrists, which are common areas affected by osteoporosis. This will help prevent and reverse osteoporosis.
"The question is, how much strength training do you need? For measurable results, 6 to 8 months of strength training is necessary, for optimal results, think of it as a 2-year project" Randy Raugh MPT
3. Balance and Flexibility Workouts: Yoga and tai chi can improve balance, coordination, and flexibility, reducing the risk of falls and fractures in individuals with weakened bones.
Regular exercise is a powerful tool in reducing the risk of osteoporosis. By incorporating a mix of weight-bearing, strength training, balance, and aerobic exercises into your routine, you can build stronger bones and a healthier heart. As always, it's important to consult with a healthcare professional before starting any new exercise program, especially if you have existing health conditions. Start small and gradually increase the intensity and duration of your workouts to enjoy the long-term benefits of a stronger body and a healthier life.
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