Exercises
Exercise is suggested to both treat and prevent osteopenia. Regular exercise might cure further loss of bone and might enhance bone density. An exercise schedule might consist of weight-bearing and muscle strengthening exercises. Muscle-strengthening exercises might consist of:
- Lifting weights
- Body exercises like squats and push-ups
- Utilizing weight machines
While, weight-bearing exercises consist of activities such as stair climbing, dancing, and walking. Yoga or tai chi might help in preserving flexibility. Balancing exercises may also aid in preventing falls as an individual gets older, lowering the risk of breaks. Muscle strengthening and weight-bearing exercises regulate bone formation and reduce age-related bone loss. Some weight bearing exercises consist of:
- Jogging
- Walking
- Skiing
- Climbing stairs
- Jumping rope
Muscle strengthening activities are also known as resistance training. You need to perform against additional weights like weight machines, free weights, elastic bands, and your own body (such as chin-ups and push-ups, for instance). If you are a fan of yoga, you will be glad to know that a 10-year long study published that 12 minutes of daily routine yoga raises the bone mineral density in the femur (thigh bone), spine, and most probably the hips. For more information on preserving bone exercises, gather more information. Additionally, the Centers for Disease Control and Prevention gives instructional video exercises you might do in the gym and at home as well.
If you have osteopenia already or any other severe condition, visit your doctor or healthcare provider before starting jumping on the treadmill. Also, if you are experiencing osteopenia in your spine, avoid sit-ups, heavy lifting, abdominal crunches, and any other exercise that consists of extreme twisting or bending. Exercises play an essential role in the health of your bones. And it is significantly essential if you are experiencing osteoporosis or osteopenia. There are two kinds of exercises, particularly, that provide benefits to the health of your bones.