Regular exercises come with a host of many health benefits, such as weight loss and cancer prevention, but the most important role of workouts in giving strong bones should not go unnoticed. While combined with proper diet and bone health awareness, exercise is a key factor in the building and maintenance of healthy bones. Additionally, workouts prevent and treat osteoporosis.
In reference to Robert Evans, D.O., an osteopathic physician from Erie, Pennsylvania, your bones respond to exercises just like the muscles since they are made of living tissues. Evans says that bone mass typically peaks in 30s after which a person begins to lose bone mass, increasing the risk of osteoporosis and fractures from falls.
What is Osteoporosis?
Osteoporosis is a condition whereby, your bones become so weak and a minor fall can cause breakage, or in serious cases, a sneeze can trigger a fracture. In reference to the National Osteoporosis Foundation, osteoporosis describes a major health threat to more than 44 million Americans, or 55% of people at or above the age of 50. Four out of every five of those affected are women. Although osteoporosis is a life concerning condition, if you are a victim, there is much you can still do about it. Here are some suggestions:
1. Exercising for Bone Health
If you suffer from osteoporosis, the best ways to exercise and improve your bone health is engaging in weight-bearing workouts. They stress bones and muscles than your everyday life, according to Paul Mystkowski, MD, an endocrinologist at Virginia Mason Medical Center in Seattle and clinical faculty member of the University of Washington in Seattle. Paul recommends that before starting on any workout regimen, it is important to talk with your physician. Your doctor will give exercise samples and help you in choosing the safest and efficient.
Designing Your Workout
Health experts recommend that you should follow some guidelines of exercising if you intend to achieve healthy bones, prevent and treat osteoporosis.
1. Perform extension (backward-bending) exercises
These exercises help to strengthen the back muscles, which goes a long way in the maintenance of a good posture. If you are an osteoporosis victim, these exercises deal with the rounded posture that comes long with the disease.
2. Target areas most prone to fractures
Your spine, wrists, and hips are the most prone areas prone to fracture if you suffer from osteoporosis. Therefore, if you want to prevent or treat osteoporosis, engage in workout regimens targeting these areas which are mostly affected by the disease.
3. Exercise needs to be continued to maintain benefits
Constant and regular exercises ensure that your bone-mineral density is maintained throughout the exercising periods. This means that you will have to continue with workouts at the same levels of intensity in every exercise session.
4. Resistance levels should be increased
Your bone will definitely respond to the mechanical forces that you will place on them. You should note that, by gradually increasing the levels of resistance, you are continuously increasing your bones density, making them stronger and firmer.
5. Increase the weights slowly
Starting exercises using weight can wreck havoc in your muscles as well as your bones. Initially, use no weights until you are convinced that you can engage with mechanical aids without feeling pain. Eventually, as your muscles and bone gain tolerance, increase the amount of weight, though with a lot of caution.
6. Balance exercises
Balance exercises are important as they can reduce the chances of falling which can induce fractures or bone breakages. Other than regular weight-bearing and resistance exercises, get used to balance physical activities such as sitting without slumping, bending from your hips, and stabilizing your back while sneezing or coughing. These exercises help to decrease stress on your back and the neck region, reducing the risks of bone injury or fracture.
Bottom Line – Exercise Is Best
Whereas proper diet rich in vitamin D and calcium is important for strong bones, combining with exercise will work wondrously. If you are a victim of osteoporosis, consult with your doctor first for recommendations that will work best depending on the severity of your condition. Additionally, say no to smoking and limit your alcohol intake to revive your bodys ability to absorb calcium. Exercising the best way will not only improve your overall wellbeing, but will also keep you youthful as you enjoy the great quality of life. Exercise is the best.