Adequate amount of regular physical activity and exercises are necessary for enhancing and maintaining the bone mass. If you have been bedridden or on wheelchair even for a week's time, you must plan an exercise program for you, as sedentary period hastens the development of osteoporosis. Exercise not only confer you overall well being, but bestows you benefits distinctively linked to bone strength.
Exercise produces small electrical currents in your bones, which stimulates the growth as well as remodeling of the bones. Exercise modulates your hormonal balance, stimulating the production of hormones that promote bone health, if the exercise is not too much. Overall, physical activity is most imperative in decreasing the jeopardy of osteoporosis. Simply walking for half an hour a day has been found to enhance bone mineral density of the hip. An added benefit of exercising is that since exercises helps maintain the posture, they decrease the risk of falling.
A total osteoporosis exercise program comprises of weight bearing, resistance, balance and postural exercises.
Weight-bearing activities: These include activities where the weight of your body is passed on through the bones, working in opposition to gravity, i.e., these are the activities that you perform on your feet while your bones support your weight. Some of the examples of these activities include walking, running, hiking, dancing and stair climbing. They work straight on the bones of your legs, hips and lower spine and decrease the loss of minerals.
You should perform weight-bearing exercises 3-5 times a week for at least 45 minutes.
In case, you are already suffering from osteoporosis, walking a mile daily would probably be the finest exercise as it diminishes jarring to bones.
Resistance Exercises: Resistance Exercises also known by the name strength training, exploits numerous means of resistance including free weights, elastic bands, weight machines and water exercises, to make the muscles and bones of your arms and your upper spine stronger. These exercises actually produce muscle tension on your bones that stimulates the bones to get stronger at the same time strengthening the muscles. They can also act straight on your bones to prevent mineral loss.
You should perform resistance exercises 2-3 times a week.
In case you are suffering from osteoporosis already, you must consult your healthcare practitioner to formulate a resistance-training program for you.
Back-strengthening exercises: These exercises rather work on muscles than bone. The aim of these exercises is to make the back stronger and hence improve your posture and help treat osteoporosis. A stooped posture that arises because of osteoporosis induced compression fractures enhance the pressure on your spine, adding to even more compression fractures. These exercises can decrease the risk of spinal fractures that commonly occur with osteoporosis.
Osteoporosis Exercise Guidelines
1. Before you start with any of the exercise program, you must consult your doctor.
2. Do not hold your breath when you exercise.
If you feel short of breath or giddy, immediately stop exercising.
3. Do not perform the exercises that causes or enhance pain.
4. Keep your body well aligned while exercising.
5. Do not do exercises that involve bending or twisting of your spine.
6. While performing resistance exercises, rest for a few minutes in between exercises. Also gradually increase the amount of weights.
7. Aged people, who have already started developing osteoporosis, should use protective measures to prevent falling, while exercising.
8. Patients with advanced osteoporosis should use a lightweight back support, which should not be very rigid. They might also need cane stability and hip padding to prevent hip fracture.
