How Exercise Strengthens Weak Bones, Even in People With Osteoporosis

Osteoporosis is the loss of calcium and other minerals from the bones of a person. It makes the bones susceptible to fracturing (breaking). Women are prone to develop osteoporosis due to the hormonal changes of menopause leading to increased bone loss.

A diet full of nutritious, calcium-rich foods and consistent exercise throughout a person’s life including their childhood and adolescence will reduce the risk of osteoporosis in later years. Osteocare tablet helps improve the condition of this disease.

People who have osteoporosis benefit from exercise. This is due to a sedentary lifestyle with minimal exercise boosts the loss of bone mass. Exercising regularly can reduce the loss of bone mass.

Most bone fractures occur because of a fall. You can reduce your chances of falling by exercising to build your muscle strength and improve your balance. Exercise can also reduce the rate of bone loss, which reduces the risk of fractures from osteoporosis. Jointace is another tablet, which helps with osteoarthritis.

People who have osteoporosis or want to prevent it can benefit from exercise. This also can result in the reduced intake of medications that can increase the risk of falls, and better management of other health issues.

Benefits of exercise for people with osteoporosis

A lethargic lifestyle, improper posture, weak muscles, and poor balance increase the risk of fractures. A person with osteoporosis can improve their overall health with exercise in valuable ways, including:

  • Reduction of bone loss
  • Conservation of bone tissue
  • Improved physical health
  • Improved muscle strength
  • Improved reaction time
  • Increased mobility
  • Better sense of coordination and balance
  • Reduced risk of bone fractures caused due to falls
  • Reduced pain
  • Better mood and vitality.

Deciding on an exercise regime for people with osteoporosis

Always consult with your physician, physiotherapist or health care expert before you fixate on an exercise program. Factors that need considered include:

  • Age
  • The disease’s severity
  • Current medications
  • Fitness, and ability
  • Medical conditions such as arthritis, cardiovascular or pulmonary disease, or neurological problems
  • Preventing falls or improving bone density is the main aim of your exercise regime.
  • A mix of muscle-building (resistance) and weight-bearing aerobic exercise is the best, coupled with specific balance exercises.

Recommended exercise regimes for people with osteoporosis

Exercises that are highly beneficial for people with osteoporosis include:

  • Weight-bearing aerobics exercise such as Zumba
  • Resistance training with the use of free weights such as barbells, dumbbells, elastic band resistance, weight-training machines, or body-weight resistance 
  • Exercises to improve balance, posture, and body strength, such as tai chi.

Ideally, the weekly physical activity should include one activity from all three groups.

Swimming and water exercise for people suffering from osteoporosis

Swimming and water exercises such as or hydrotherapy or aqua aerobics are not weight-bearing exercises. The buoyancy of the water counteracts the effect of gravitational pull. However, exercising in water can aid and improve your muscle strength and cardiovascular fitness.

People suffering from the kyphosis condition – which is the hunching of the upper back or severe osteoporosis, are highly prone to bone fractures and might find that water exercise or swimming is the preferred activity.

Walking for people with osteoporosis

Even though walking is a weight-bearing activity, it does not greatly improve muscle strength, bone health, fitness or balance. Carry out walking at high intensity for long durations (such as bushwalking) or incorporates challenging terrain such as hills. 

However, for people who are generally inactive or lack a fixed exercise schedule, walking is a safe way to introduce some physical activity into their daily routine. 

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