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Best Exercises For Osteoporosis To Strengthen Your Bones

Overview.

Calcium and vitamin D are important building blocks of bones, but if you really want to keep your bones strong and stave off osteoporosis—low bone density—you should be exercising. Some of the best exercises for osteoporosis are weight-bearing exercises.

As you get older, you might be tempted to exercise less, thinking that the less you move the less chances there to hurt yourself. You do that, though, and you’re doing yourself—and your bones—a disservice. Staying active will help you to maintain your balance, strength, and reduce the risk for losing bone density.

What is Osteoporosis?

Osteoporosis is a disease affecting the health of your bones. It results in the loss of bone or too little bone being made, leading to weakened bones that are more easily fractured. Factors that lead to an increased risk for developing osteoporosis include aging, being female, low body weight, changes in hormone production such as menopause, smoking, dietary factors, and certain medications.

One common cause is a calcium deficiency. Calcium is stored within the bones and if your diet is inadequate in calcium your body will break down your bones to retrieve the calcium needed to perform other functions in the body, leaving your bones weaker.

Because it is the slow loss of bones overtime, most people go years without knowing that they are developing osteoporosis. Typically, people find out that they have it through incidental findings such as a fall that results in a broken bone or if they had a X-ray or CT scan for other medical reasons.

Benefits of exercise.

It’s never too late to start exercising. For postmenopausal women, regular physical activity can:

▪️ Increase your muscle strength.

▪️ Improve your balance.

▪️ Decrease your risk of bone fracture.

▪️ Maintain or improve your posture.

▪️ Relieve or decrease pain.

Exercising if you have osteoporosis means finding the safest, most enjoyable activities for you given your overall health and amount of bone loss. There’s no one-size-fits-all prescription.

Basic Guidelines Of Osteoporosis Exercises.

▪️ Warm up before exercising.

▪️ Use a hot bag or take a shower with hot water before exercising if you have limited mobility.

▪️ Consult your doctor before doing these exercises.

▪️ Do these exercises under the supervision of a licensed physical therapist.

▪️ Focus on form.

▪️ Do these exercises on the bed or a chair if you are unable to stand up.

▪️ Do standing exercises near a wall or take the support of sturdy furniture.

▪️ Place a mat to reduce the impact in case of a fall.

▪️ Increase sets and reps gradually.

▪️ Do weight-bearing exercises only if you are comfortable.

▪️ Stop any movement if you feel a sharp pain.

▪️ Take rest to help your muscles and bones rejuvenate.

▪️ Be patient.

Exercises that build healthy bones.

While most types of exercise are good for you, not all types are good for healthy bones. For example, weight-bearing exercises can build healthy bone. These exercises involve challenging your muscle strength against gravity and putting pressure on your bones. As a result, your bones will signal your body to produce added tissue to build stronger bones. Exercises such as walking or swimming may be beneficial to your lung and heart health but won’t necessarily help you strengthen your bones.

Anyone with osteoporosis who’s looking to increase their bone strength can benefit from the following exercise.

1. Chair Squats.

This is a great full-body strengthening and balancing exercise. You can either choose a sofa or a chair. A chair with an armrest is preferred so that you can rest your fingertips on it for support.

🔸Steps.

_ Stand with your feet wider than shoulder-width apart in front of a chair. Roll your shoulders back, elongate your spine, and look forward.

_ Push your hips back, flex your knees, and lower your body.

_ Tap on the chair and stand back up to the starting position.

_ Do this 10 times and increase the reps.

🔻Note: Avoid doing this exercise if you have knee arthritis or a knee injury.

2. Chair Calf Raises.

These work on the calf muscles and help strengthen the feet and leg bones.

🔸Steps.

_ Stand behind a chair and place your hands on the backrest. Roll your shoulders back and look forward. This is the starting position.

_ Raise your heels off the ground.

_ Pause for a moment, exhale, and place your heels on the ground.

_ Do this 15 times.

_ You can also do this exercise lying on your bed. Move your toes away from your face and relax.

3. Hamstring Curl With Balance Improvement.

Hamstring curls strengthen the hamstrings, quads, and knees. Do this exercise by supporting your hands on the backrest for a few days or weeks. Once you are comfortable with the exercise, take your hands off the backrest to improve your balance.

🔸Steps:

_ Stand behind a chair and place your hands on the backrest.

_ Lift your right leg off the floor, flex your knee, and curl your shin up.

_ Pause for a moment and place your right foot back on the floor.

_ Do the same with the left leg.

_ Do this 15 times.

4. Leg Swings Balance Exercise.

This is another balance-improving exercise that is helpful for people with osteoporosis and those who want to prevent its risk. You need a chair for this exercise for support.

🔸Steps.

_ Place a chair to your right and hold the backrest with your right hand. Stand with your feet hip-width apart and roll your shoulders back.

_ Lift your left foot off the floor and take it laterally out. Keep your toes pointing forward.

_ Swing your leg back and bring it across the front of the right leg.

_ Repeat 10 times and do the same with the right leg.

_ Stand behind the chair. Place one or both hands on the backrest.

_ Lift your right leg off the floor and swing it back and forth.

_ Repeat 10 times and do the same with your left leg.

5. Trunk Rotation.

This is a no-impact exercise that strengthens the spine.

🔸Steps.

_ Stand with your feet hip-width apart.

_ Place your arms across your chest as shown in the image.

_ Roll your shoulders back and look ahead. This is the starting position.

_ Twist your upper body to the left and right.

_ Do this 15 times.

6. Spine Strengthening Exercise.

This is a bridge exercise combined with chest openers with a resistance band. It helps strengthen the spine and improve spinal stability.

🔸Steps.

_ Lie down on a mat and hold a therapy band. Keep your hands shoulder-width apart and feet flat on the floor, about 2 feet away from your hips.

_ Push your hips up toward the ceiling.

_ Move your hands apart simultaneously until the hands are almost touching the floor.

_ Pause for a moment, lower your hips, and bring your hands back to the starting position.

_ Do this 10 times.

7. Hip Strengthening Exercise.

This exercise helps reduce the risk of hip osteoporosis and hip fractures. You need a loop resistance band to do it.

🔸Steps.

_ Sit on a mat. Wrap a loop resistance band right above the knee.

_ Lie down on the right side, support your head with your right hand, and place the left on the mat.

_ Keep your thighs at 90 degrees with the shin as shown in the picture.

_ Lift your right leg towards the ceiling. Do not extend it.

_ Bring it down.

_ Do this 10 times before switching sides.

8. Ball sit.

This exercise can promote balance and strengthen your abdominal muscles. It should be performed with a large exercise ball. You should also have someone with you to act as a “spotter” to help you maintain your balance.

🔸Steps.

_ Sit on the exercise ball with your feet flat onthe floor.

_ Keep your back as straight as possible while you.

_ maintain your balance.

_ If you are able, hold your arms out at yoursides, palms facing forward.

_ Hold the position as long as one minute, ifpossible. Stand and rest. Repeat the exercise up to two more times.

Movements to avoid.

If you have osteoporosis, don’t do the following types of exercises:

▪️ High-impact exercises. Activities such as jumping, running or jogging can lead to fractures in weakened bones. Avoid jerky, rapid movements in general. Choose exercises with slow, controlled movements. If you’re generally fit and strong despite having osteoporosis, however, you might be able to engage in somewhat higher-impact exercise than can someone who is frail.

▪️ Bending and twisting. Exercises in which you bend forward at the waist and twist your waist, such as touching your toes or doing sit-ups, can increase your risk of compression fractures in your spine if you have osteoporosis. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, bowling and some yoga poses.

If you’re not sure how healthy your bones are, talk to your doctor. Don’t let fear of fractures keep you from having fun and being active.

Reference :

Living with Osteoporosis: 8 Exercises to Strengthen Your Bones/https://www.healthline.com/health/managing-osteoporosis/exercises-to-strengthen-your-bones

12 Best Exercises For Osteoporosis To Strengthen Your Bones/https://www.stylecraze.com/articles/exercises-for-osteoporosis/

Exercising with osteoporosis: Stay active the safe way/https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989

The Best Exercises for Osteoporosis/https://www-spineuniverse-com

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