Osteoporosis is a disease that affects the bones, making them more fragile and vulnerable to fractures or cracks. Usually it affects people over 50, especially women in menopause. These may in fact suffer from fractures of the pelvis, wrists, or of some vertebrae of the column, following an impact, a fall or an effort. Discover what the best exercises to prevent and treat osteoporosis are.
What to know about osteoporosis?
It is the most common disease of the bones, which increases the risk of fracture of the same. Osteoporosis occurs when the body no longer has the ability to “produce” new bone. This disease is usually genetic, that is passed on from father to son. Another cause of this problem may be the insufficient intake of calcium, over the life in general or in particular during menopause.
Calcium and vitamin D are nutrients that allow the bone to regenerate. If you do not consume enough; the bony structures become more fragile and, therefore, more prone to breaking and all incriminate.
Osteoporosis does not occur only in postmenopausal women, but also men after age 50, when their body does not produce more testosterone (male hormones).
Other factors causing this problem may be:
- Some diseases
- Some medicines
- Family history
- Low body weight
- Diet low in nutrients
- Nicotine addiction
Initially not presenting any symptoms, many people do not realize they suffer from osteoporosis. Often this problem is diagnosed when a person falls and breaks a bone. It can also cause pain for no apparent reason, lowering of stature or kyphosis.
Exercises for osteoporosis
In addition to following a balanced diet, it should develop physical activity to avoid to suffer from osteoporosis in the future or to prevent the situation from getting worse. The metabolism will improve bone following an exercise program that involves a moderate impact on the joints. It is good to perform movements both in the upper as in the lower body.
It is also referred to aerobic exercise, such as walking, cycling, swimming, dancing or jogging (depending on the tastes of each). This way, you will keep in excellent condition the cardio-pulmonary, and this will be an extra benefit.
Before you start with these exercises, you should keep in mind the following tips:
- Do not bend the trunk completely, because this could damage the spine if osteoporosis were at an advanced stage.
- Avoid breathing hold too long; it is best to keep a steady pace.
- Made three sets of 10 to 15 reps each, resting a half minutes after each set.
- These exercises should be performed 3 to 5 times a week.
- Do not forget to warm up before starting the exercises and every time I finished.
Walk stepping lightly for 15 minutes without stopping, possibly in a park (not worth walking window shopping or stopping at traffic lights).
Standing, partially bent knees and keep your back straight, bend your knees Try as you can and then return to starting position.
Standing against the wall, with his hands resting, bring the body forward, so that it stays in diagonal, without lifting your feet or your heels off the floor. Bend your elbows and push your chest toward your hands. Hold for a few seconds and then return to starting position.
Lean against the wall, standing, but back. Spread your legs and bend your knees. Be careful when you hop on and off.
Hop on and off a step or different. Another option would be to come up with the right foot, leaving the left leg suspended in the air and return to the previous step. Later do the same with the left foot.
Seated in a chair, with your back against the backrest, put your hands behind your head, at the nape. Open your rib cage as you breathe in and fill your lungs with air. Bring your elbows behind you can.
Still sitting, put your hands on your hips and breathe deeply as you push back the elbows and shoulders.
Lie down on a mat on the floor and stretched the arm right back and push your palms against the floor for a few seconds. Return to starting position and made the same exercise with your left arm.
Position yourself sideways to the wall, that is to say, with a shoulder toward it. Lean against the wall with the hand closest. Take a step forward with the leg closest to the wall and bend your knees. Hold this posture for a few seconds and return to starting position. Subsequently, repeat with the other leg.
Lie on your stomach with your arms on the sides of the trunk. Bend your legs and place the soles of the feet. Lift your pelvis upward. Hold for a moment and then return to starting position.