Exercise For Osteoporosis
Exercise can help dealing with osteoporosis as it promotes balance and movement. It also helps with muscles and bone formation.
Swimming
Swimming is a low impact exercise good for people with osteoporosis. Swimming does not help in gaining bone mass density, but it does help to prevent further bone loss. Swimming involves simultaneous functions of various muscles which helps with body movement and stability.
One Leg Stands
This exercise can improve the balance and stability of the body. But it is essential to hold on to something strong and fixed because any fall can result in bone fracturing. This exercise also helps with dealing with falls and embracing impacts.
Foot Stomps
Foot stomps exercise is basically a resistance training exercise. The bones targeted in this exercise are hips and ankles. This exercise can help in improving balance as well as to increase the bone density of ankles and hips, making them stronger.
Squats
The squat is a weight-bearing exercise which involves collective movement. The squat movement targets the spine, ankle, hips, legs and shoulder bones. This exercise also helps to prevent falls and maintain body balance. Squats also help to maintain good body posture and tone the muscles. Squats have much less risk of falling when compared to cycling and running.
Dancing
Aerobic dancing is good for people suffering from osteoporosis. Bones resist stress and pressure, which helps in bone reconstruction. Dancing involves various bones and combined functioning of many muscles. Dancing is entertaining and less stressing which is why patients can stick to it longer.
Walking and Jogging
Walking keeps the mind and body active. It helps muscles and bone coordination which helps in maintaining balance. Jogging is a high intensity exercise which prevents any further bone loss and helps increase the bone density. However, walking or jogging outside is risky, so indoor walking is advised, or use of a treadmill.
Yoga
Yoga is also helpful for patients suffering from osteoporosis. Yoga improves posture and balance. Moreover, the mental peace also aids in improved walking. Various yoga poses have proved to be useful for bone formation and strengthening. Small duration of low impact yoga such as ‘hatha’ or ‘yin’, can be useful for improved and cautious walking. Yoga is very helpful for the spine.
The ball Sits
This exercise is hard, but it does work wonders. It improves the spine movement and body balance. The gear required is a big ball. It is a high impact exercise good for increasing bone mass. It is essential to use some sort of supporting belt of proper mattress in case of a low impact fall.
Racket Sports
Sport can be entertaining. Also, they have many healing properties. Racket sports involve body movement against gravity, which aids in bone and muscle building. Jumps and running during these games also train the body to embrace impact. This sport also involves lifting and movement of hands, which helps biceps and triceps to resist and survive falls without fracturing bones.