Exercises for Osteoporosis

Osteoporosis is a condition that affects the bones. Over time, bones become porous, brittle, and susceptible to fractures. People with osteoporosis may believe that exercising could cause further damage to bones that are already weakened. This is erroneous.

Exercise For Stronger Bones

People who suffer from osteoporosis can actually benefit from weight-bearing exercises. The goal is to carefully strengthen bones by working up to a 30-minute workout of weight-bearing exercise nearly every day.

The type of exercise, amount of time, and intensity should all be monitored by a physician. People with mild osteoporosis may be able to do high-impact workouts, where someone with moderate osteoporosis may need to practice low-impact workouts. Either way, the bones will get stronger and progression of the osteoporosis may lessen.

What Types of Exercises?

People with mild osteoporosis may be able to increase bone density through jogging, aerobics, or gardening. Getting outside and weeding the flower beds or push-mowing the lawn can provide valuable exercise. Playing tennis with a friend or jumping rope alone can boost bone density if it’s done consistently.

Those with moderate to severe osteoporosis may not be able to handle high-impact workouts. The risks of fractures are greater when bones have less density. However, exercise is still necessary to preserve the bones and prevent further damage. Low-impact exercises are a wonderful way to stay healthy and strengthen bones.

Moderate osteoporosis sufferers may still enjoy dancing. Line dance with friends or hit the clubs for a night of beneficial activity. Others who prefer a quieter lifestyle can go for a hike or climb stairs. Exercise doesn’t have to be done in a class. Climbing the stairs instead of taking the elevator is a great way to get a consistent workout.

Even those with severe osteoporosis still have exercise options. Try an elliptical machine. The gliding motion works the muscles and bones without any jarring impacts. Step-aerobics is also a good option. The easiest and probably most beneficial way to work out is simply to take a walk. Walk around the neighborhood or get on the treadmill. Strive to attain 30-minute workouts. Walking is a great weight-bearing, low-impact way to prevent more damage from osteoporosis. Remember – the key is consistency.

Strengthening Your Lower Back

For a body to move comfortably, different muscles have to move as well. It is significant for the muscles to function well, for they play a vital role in the body. Sometimes it is painful and difficult to move when the lower back part is not okay. Thus, one should ensure their lower back is working well. For positive results, it is necessary to strengthen the lower back using effective measures. Below are essential exercises to strengthen the lower back.

Swimmers

One can start with swimmers’ exercises. With the swimmer’s exercise, one should lay on their stomach and extend their hands to stretch their body. From here, they should lift their shoulders and legs off the floor then paddle the legs and arms just as you would when swimming. These exercises should take about 30 to 40 seconds.

 

Back extensions

Another great exercise for strengthening your lower back is back extensions.  To do these, lay on your stomach as you extend your arms in front. From here, you must lift your shoulders and upper chest from the floor. It is important to repeat these exercises 20 times to get the right results. When doing the back extensions, it is vital not to be too hard on your body in order to avoid excess pressure on your lower back

 

Cat-cows

Cat-cows are also effective lower back exercises to strengthen your lower back. With this exercise, put your knees and hands in a four-point hold position. After doing this, you’ll need to take a deep breath as you open up your chest. From here, you should roll back your shoulders as you arch your back, which should leave you in a cow-like position. Once you’re through, you should breathe out slowly, curve your spine up and bring your stomach in. From this point, you should easily stretch your hands and knees to the floor.

 

Final thoughts

Doing the above exercises in moderation is extremely important. Having the time and ability to strengthen the lower back is crucial for good posture. These exercises will also help you prevent certain injuries and maintain good health. Practice makes perfect, and these small actions will bring a difference in your body movements.