Many people with osteoporosis do not dare to do the exercises. In fact, exercise is very important in helping to overcome problems experienced by people with osteoporosis. Exercise can help strengthen muscles and bones and improving balance of the body, thereby reducing the risk of fractures due to falls.
However, not all types of exercises can be done by people with osteoporosis. Improper exercise can increase the risk of injury in patients with osteoporosis, such as the rapid movements and stomping (such as running and jumping) or bending movements (such as sit ups, golf, tennis, and bowling). Here are some types of exercises are recommended for many patients with osteoporosis to maintain bone health. However, do not forget to consult your doctor before doing exercise to determine the most appropriate type of exercise for your bone health.
Weight-Bearing Exercise
This training includes aerobic exercise against gravity with the bone as a support body weight, for example walking. The benefits gained from this exercise will be effective if done regularly, at least 15 to 20 minutes for 3 to 4 times per week. If you are just starting this exercise, do it with a light intensity progressively increased. When walking was painful and difficult for you, try doing exercises using an exercise bike.Resistance Training
This workout includes exercises using weights or strength-training machines. If you want to start this exercise, do it with a light intensity increased gradually and slowly. To reduce the risk of injury, do the exercises slowly (lifting and lowering loads slowly) and do the movement correctly. Do not add to the burden of more than 10% every week because of an increase in excess weight can increase the risk of injury. Preferably, do this exercise once every 3 days to provide an opportunity for the body to rest.However, before starting weight training, there are some things that need to be considered by people with trauma or osteoporosis to prevent fractures.
Weight Training Tips for People with Osteoporosis:
There is a good idea before starting the exercise, consult your doctor first, to measure the degree of damage to your bones as well as the history of other diseases.
- Do exercises 2 or 3 times a week with one day of rest in each session.
- Lift the load slowly, and do not use muscle power other than muscle that is focused to be trained.
- Tighten your abdominal muscles to protect your spine while weight training.
- Consult your coach when it is appropriate for you to do additional training load and how much weight can you add.
- If your spine section has been detected osteoporosis, then you should never lift more than 20 pounds weight with your arms and do not rotate your body opposite to the direction of your training load.
Your bones may not be getting the benefits of exercise on the instant, but by doing light to moderate weight training on top, you will get benefits for your bone density and health. But again, always consult with your physician to determine the proper exercise your condition.
Flexibility Exercise
These exercises include stretching exercises or stretching. This exercise serves to increase the flexibility of the joints so as to prevent muscle injury and help improve posture. Stretching exercises should be done at the end of the training session (after the muscles to warm up) slowly, quietly, and accompanied by deep breathing. Avoid types of stretching exercises that can give excessive pressure to the spine, such as bending, because it can increase the risk of fractures.Now, to obtain optimum results for your bone health, combine exercise with treatments and setting a healthy diet
Exercise that should not be done by people with osteoporosis
 |
| Do not exercise too much pressure on the spine |
1. Exercises or activities that are at risk of collision and loading on the spine. Such activity would increase the risk of fractures of the spine, because the weak vertebra unable to resist the imposition. Avoid exercise in the form of a jump, with a heavy impact aerobics (high impact aerobics), and jogging.
2. Exercise or physical activity that requires you to bend forward from the waist, with back arched
(spinal flexion). This movement increases the danger of damage to the vertebrae. You are also prohibited from doing sit-ups, reach your toes, exercise with a rowing machine.
3. Exercise or physical activity that makes you easy to fall. Never exercise with a trampoline, or step aerobics. Do not practice on a slippery floor or use any harsh or flat-soled shoes.
4. Exercise or physical activity that requires you to move the legs to the side or cross-body with weights. Such practice will result in you prone to hip fractures due to bone under conditions of strong (weak)
