The reasons for exercising with osteoporosis
Why do health experts recommend exercise for osteoporosis? When you exercise, you are building not only train the muscles and your endurance, you also are building and maintain the thickness of your bones. You may have heard that health professionals call it "the density and bone mass."
Three types of exercise for osteoporosis:
Power Load
The resistance
Flexibility
All three types of exercise for osteoporosis are necessary for the formation of healthy bones.
Exercises on the power load for osteoporosis
Weight load means that your legs are all of the weight of your body. Some examples of weight-bearing exercises for osteoporosis:
Walking
Hiking
Dancing
Climbing the ladder
Sports such as cycling and swimming are very good for the heart and lungs. However, they are not weight-bearing exercises for osteoporosis, because your weight is not transferred to his feet, and bike or water.
If you are going to walk three to five miles, it will contribute to a healthy skeleton. Many experts recommend that everyone do at least half an hour a day for five days a week, strength training at a moderate pace to enhance overall health. Even better, for about forty minutes five - hour.
Exercises with resistance in osteoporosis
Resistance means that you are working to overcome the weight of another object. Exercises to help the resistance in osteoporosis, because they strengthen the muscles and shape the dice. Studies have shown that resistance exercises improve bone density and reduce the risk of fractures.
Exercises to resist osteoporosis include:
Free weights and exercise equipment at home or at the gym
Exercise resistance elastic tube that can be performed with different force
Exercise in the water - any movement in the water causes your muscles to work harder.
For best results, follow the exercises in the resistance of two or three times a week. Gradually add weight or repetitions of exercises. Engage all your muscles - including the arms, chest, shoulders, legs, abdomen and back. Make sure you do not perform resistance exercise, utilizing the same muscle group two days in a row. Allow time for each muscle group to recover and relax.
Physical exercises for flexibility in osteoporosis
Stretching exercises are another important group exercise for osteoporosis. Joint flexibility helps prevent injuries.
Examples of flexibility exercises for osteoporosis include:
Regular stretching
Tai Chi
Yoga
Safe performance of physical exercises for osteoporosis
Many people are concerned about safety during exercise in the elderly. You should also take care of it, if you have osteoporosis or osteopenia. Perhaps you have never been physically active. Whatever your problem, you can always choose one of the safest sports.
To ensure safety in the sport for osteoporosis, remember the following:
Consult your doctor before starting any exercise program. This is especially important if you know that you have bone loss due to osteoporosis.
Strength training should not be performed with a heavy load. Jogging and jumping can damage the spine. Intense exercise can lead to fractures of weakened bones. If you already have bone loss, then weight exercises without heavy load, such as walking, dancing, aerobics at a moderate pace and the average intensity of cultivation, or prefer a garden or vegetable garden.
If you already have osteoporosis are sick, be careful with exercises that involve bending and turning at the waist. This movement may put you at risk for fracture. The exercises, which include pan and tilt at the waist, may be squatting, bending to the toes and on the rowing machine exercises. Golf, tennis, bowling and some yoga postures also include pan and tilt at the waist. Consult your doctor before you select one of these types of sports.
