The best exercises for those who have osteoporosis are bodybuilding, walking or dancing for example, as they are activities that help slow bone mineral loss, avoiding the risk of bone fractures.
The practice of physical exercises in osteoporosis helps increase muscle strength, improves balance and posture, relieves pain, improves well-being and helps in the execution of daily tasks and activities such as tidying up or cooking, for example . In addition, physical activity is essential for strengthening bones, as it ensures the entry of calcium into the bones.
See other bones strengthening tips by watching this video:
However, if the patient has severe osteoporosis, or too much excess weight, the doctor may prefer that he do not exercise until the bones are stronger, in which case physical therapy may help strengthen the bones.
Learn how to do physiotherapy exercises for osteoporosis if you do not feel able to do any of the activities suggested here.
In this way, the best exercises for those who have osteoporosis include:
1. Hiking
Walking helps increase bone density, making bones stronger. In addition, this exercise improves balance and motor coordination, reducing the risk of falls and, consequently, fractures. Individuals with osteoporosis should take walks of at least 30 minutes daily.
2. Dance
The dance works directly on the bones of the legs, hip and spine, helping to delay bone mineral loss. In addition, it improves blood circulation and the heart.
3. Climb stairs
Climbing stairs is also a great exercise for osteoporosis, and it is recommended to change all the lifts by the stairs, especially in the descent, because the impact is greater and, therefore, there is greater stimulation of the mass production of bone.
4. Gardening
Gardening is also a great exercise for osteoporosis, as long as proper posture is maintained because it involves making impact movements such as mowing the lawn or using pruning shears to cut the plants, for example, that help strengthen the bones. Gardening is a great exercise to strengthen the bones in your arms.
5. Bodybuilding
Bodybuilding exercises tension in the muscles and bones, helping to increase bone density and strengthen bones, and lifting weights is excellent for building strong and healthy bones.
Other exercises such as swimming, water aerobics, cycling, yoga or tai chi chuan, while not increasing bone density, improve cardiovascular function as well as concentration, balance and strength, helping to reduce the risk of falls
Before practicing any exercise, it is important to consult the physician to assess bone density and to adapt the exercises to the physical condition and age of the patient.
When you stop doing
Osteoporosis exercises should stop being done when there is inflammation or pain during exercise or for more than 24 hours after exercise. In these cases, the doctor should be consulted immediately to assess the situation, identify the cause and guide the appropriate treatment.
Less Recommended Exercises
Less recommended exercises for osteoporosis include:
- High-impact exercises: such as jumping, running or aerobics, as they can lead to fractures in the bones;
- For example , bending and twisting exercises: for example, touching the toes on the feet or doing sit-ups, for example, because there is a greater risk of spinal compression fractures. Other activities that may require having to bend or twist tightly around the waistline are golf, tennis, bowling, and some yoga positions.
These exercises, although less recommended, can be done according to the severity of osteoporosis and the weakening of the individual's bones. For this reason, it is recommended to always consult your doctor before practicing any exercise for osteoporosis.
See too:
- Home Remedy for Osteoporosis
- Feeding for osteoporosis
- Treatment for osteoporosis
