7 Physical exercises to prevent Osteoporosis

If you’re dealing with osteoporosis, there’s no need to worry. Here we are providing effective exercises to prevent osteoporosis for you. Engaging in the right exercises can play a crucial role in strengthening your bones and reducing risks. Discover optimal techniques, from recommended moves to avoid, all based on the WHO’s osteoporosis definition. In the United States, osteoporosis prevalence among Caucasian postmenopausal women varies: 14% for those aged 50-59, 22% for ages 60-69, 39% for ages 70-79, and 70% for those 80 and above. Your bone health matters – let’s delve in.

Why is exercise much good preventing osteoporosis?

Over all regular exercise is good for every one health, but most type of exercise good for you but not all type exercise good for healthy bone. health benefits that are especially important for people with osteoporosis. If you have osteoporosis, exercising can

1. increase bone density and strength
2. boost your mood and well being
3. improve fitness
4. Reduce the risk of falls and related fractures 
5. Increase bone density and strength 
6. help stay independent

best exercises to prevent osteoporosis

Anyone with osteoporosis who’s looking to increase their bone strength can benefit from the following five exercises. These exercises are easy to do at home.

Aerobics

Engage in aerobics exercises to enhance bone strength and fortify muscles and ligaments. These exercises stimulate the growth of blood vessels within muscle tissues. By doing so, they facilitate improved oxygen supply to muscles, effectively alleviating discomfort for individuals dealing with muscle stiffness or chronic lower back pain.

Hip lag lift

This exercise strengthens the muscles around your hips as well as enhances your balance. Place your hands on a piece of heavy furniture or other sturdy item to improve your balance as needed.

• Start with your feet hip-width apart. Shift your
  weight to your left foot.
• Flex your right foot and keep your right leg
  straight as you lift it to the side, no more than 6 inches off the ground.
• Lower your right leg.
• Repeat the leg lift eight to 10 times. Return to
  your starting position and do another set using your left leg.

walking

daily walk is a great exercise to help build your bone health – and it’s good for your heart, too. Aim for 25- 30 minutes a day at least four times per week. If you’re worried about uneven or cracked walking pathways, a treadmill is a great alternative.

Read more : 10 Fun and Effective Exercises for Seniors: Stay Fit and Fabulous at Any Age!

climbing stairs

walking is great bone building exercise but you have not good path away or treadmill so you can us home stairs use for exercise and now this time everyone has home stairs. climbing stairs can be considered as taking it up a notch in terms of putting increased stress on your muscles and joints to build strength. This is because when you are climbing stairs, it requires more balance and muscle work than walking does.

Squats

Exercises for the lower body like squats can be done with simply your body weight or with the addition of resistance, like dumbbells. The thighs and glutes are the primary targets of this workout. Squats also help to increase bone mineral density, which strengthens your skeleton, particularly the bones in your spine and lower body. Exercises like squats help to increase bone density, muscular mass, and tendon strength.

Read more : 10 Bodyweight Exercises for Insane Strength

Dancing

where you aware that one of the best hobbies for lowering the risk of osteoporosis is dancing ? Osteoporosis Australia claims that dancing and gymnastics are highly osteogenic meaning they have a high capacity to develop bone mass, a key element in preventing osteoporosis. a Taiwanese study has found that dancing three time in a week provided a rang of physicals benefits to postmenopausal women, including improved bone density in the hip, as well as improved muscle strength the agility.

Balance

Single Leg Stance (work up to 30 seconds)
Tandem Stance (work up to 30 seconds) [heel-toe, one foot in front of the other]
Standing on Toe (work up to 30 seconds)
Activities also include aerobic movements like: Tai Chi and Dancing. (Yoga is great too, as long as there are no other contraindications!)
Always have support in front or beside you to prevent falling and possibly injuries associated with loss of balance. Hold on for support when necessary.

Some amazing facts about Osteoporosis
Millions of Americans – 54 million to be exact – have low bone density or osteoporosis. In fact, about one in two women and up to one in four men over the age of 50 will break a bone due to osteoporosis. The disease causes an estimated two million broken bones every year.

Read more : 10 Resistance Band Exercises That Will Transform Your Body!

exercise to avoid

For those dealing with osteoporosis, understanding the right exercise is curricle beneficial exercise include those that provide support, like gentle walking or resistance training. However, high- impact activities like jumping, rock climbing and running can overly stress your bones, elevating the risk fractures. These are know high impact exercises, and they can strain your spine and hips, raising the chances of falls. it’s wise to avoid them unless you have been accustomed to them over time. your safety come first.

Conclusion

In conclusion, the path to preventing osteoporosis is paved with the power of exercise. By engaging in the right physical activities, you can strengthen your bones, enhance your balance, and improve your overall well-being. These exercises, carefully designed with insights from the WHO’s definition of osteoporosis, not only increase bone density and strength but also reduce the risk of falls and fractures. Embrace the vitality that exercise brings to your life, as it empowers you to take control of your bone health and defy the odds of this condition.

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