Osteoporosis exercises help support weakening bone structure and helps prevent bone loss. Osteoporosis is the weakening of the skeletal bones and exercises geared toward bone strengthening can greatly increase bone health while slowing downing and even reversing bone lose.
As we get older our bone density becomes more porous (bone loss) which causes thinning of our bones. Once bone loss occurs we are much more susceptible to fractures.
About half of all women over 50 and one in four men get a bone break due to osteoporosis. This bone disease affects about 10 million Americans and about 34 million more are in the osteoporosis risk factor category.
Until around the age of 30 years old our bodies are making bone tissue faster than we lose it and then the rate of bone building slows down and the rate of bone loss increases.
You can help maximize bone tissue formation and minimize and even stop bone loss naturally to help reduce the risk of osteoporosis or to help prevent more severe osteoporosis through exercising.
There are no cures for osteoporosis, but there are steps you can take to prevent bone loss and help treat your osteoporosis by slowing it down.
Osteoporosis exercises helps reverse and slow down the disease by naturally
building stronger and healthier bones with no drugs or side effects.
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Building your muscle strength also builds the strength and health of your bones.
Any activity that allows gravity,
muscles and tendons to pull on the bones will help prevent further bone loss and increase bone density, as these actions stimulates bone cells to produce more bone, hence natural bone health.
Exercising also improves your overall strength, flexibility and stability, which helps reduce the chance of falls and reducing the risk of breaking a bone. So, living an active life is a great natural way to control and prevent further bone loss.
Changing your lifestyle to include the proper diet, exercise and nutrients makes it possible to stop bone loss and maintain the bone mass you have! Bone mass is the amount and thickness of your bones.
The United States Surgeon General recommends that you should try natural methods first to maintain bone health.
Why risk the use of prescription drugs when a natural approach is safer and more effective?
Naturally preventing bone loss with exercises will maintain the bone density you have while increase bone mass.
A well balanced osteoporosis fitness program should include weight bearing (low or high impact), resistance and flexibility exercises.
Weight-bearing exercises are the most effective way to build bone density, but at the same time incorporating a balanced exercise program give you the benefit of overall bone healthy; maintenance of existing bone mass and building bone density.
It is recommend by experts to exercise a (minimum) of 30 minutes a day 5 times per week. Forty-five minutes to an hour is even better.
Low Impact Weight-Bearing Exercises
Any activity where
your feet and legs support your body’s weight and having at least one foot on
the ground at all times, which is safer than high impact exercises.
Walking three to five miles a week can help build your bone density and your health.
Activities like swimming and riding a bike are not weight-bearing exercises, (they are part of resistance exercises) because you are being held up by the water and bike, not by your feet and legs; you are not supporting your own weight against the force of gravity.
Working against the weight of another
Water exercises are a great full body resistance exercise for osteoporosis.
When exercising with free weights, band or tubing work different muscle groups on alternate days to give each group time to recover.
Is the act of stretching your muscles, loosening and limbering up your joints.
These exercise programs are great for over all body health and strength. Pilates is also a resistant exercise.
Flexible joints helps with stability and mobility which helps reduce the risk of a fall or injury. Flexibility exercises also help maintain bone density.
High Impact Weight Bearing Exercises
Both feet leave the ground at the same time.
High-impact exercises are the most effective in building bone density.
However, they are also the most dangerous, especially for people with weak thinning bones. This is the more extreme form of osteoporosis exercises.
There is a wide range and different levels of exercises you can do for osteoporosis and bone health from beginners to the most extreme. This makes it easier to find the right fit for you.
Taking safety precautions before choosing and beginning any osteoporosis exercise should be taken seriously, including wearing the right clothes and shoes.
If you have weak and thin bones or bone loss, high-impact exercises or activities could lead to bone fractures so, you should choose low impact weight-bearing exercises or jumping on a trampoline or swimming.
If you already have osteoporosis and depending on the severity of your disease precautions should be taken with exercises involving bending and twisting at the waist. This motion can put you at risk of fracture.
Amazon.com has a wide variety of indoor trampolines.
Studies have shown that jumping on a trampoline stimulates bones cells and deposits calcium onto the bones increasing bone density.
You can find these small indoor trampolines at most sports and exercise outlet.
Many people with osteoporosis can not perform land-based exercises due to their instability and fear of falling and fracturing a bone.
For these folks an indoor mini trampoline is a great option, especially if you get one with the stability bar.
exercises builds muscles strength, flexibility and fitness, improving balance,
which in turn minimizes the risk of falls and could eventually allow some to
begin weight-bearing exercise they do not increase bone mass. In fact, studies show swimmers have less bone density than the average person.
Conclusion, get up and get that body moving! No exercise at all can result in decreased bone density.
As you can see, there are quite a few option to building natural bone health to slow down and reverse Osteoporosis, you just need to pick the one you are most comfortable doing and start your Osteoporosis exercises today!
It is never too late to prevent bone lose..!!
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