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Aerobic activities that involve supporting body weight are ideal for strengthening bones.
17/3/2023
Osteoporosis is a disease that involves the loss of quality and decrease in bone mass. This makes the bones weak and break more easily.
Both men and women can suffer from osteoporosis, however, scientific studies have revealed that women are at greater risk of suffering from this bone disease.
The Healthy Bones Organization stated that “osteoporosis occurs when the body loses too much bone tissue, when the body produces too little tissue, or when both situations occur.”
Exercise to prevent or improve osteoporosis
Physical exercise is one way to prevent osteoporosis, or improve the prognosis of patients with osteoporosis.
The United States National Institutes of Health (NIH), specifically the Institute for Osteoporosis and Related Bone Diseases, explained that “Bones, like muscles, are living tissues that respond to exercise and become stronger.”
For this reason, they affirm that exercise is essential for the prevention and treatment of this disease.
What is the best exercise for the bones?
While all exercises are good for your health, it seems that some exercises may be more helpful than others when it comes to osteoporosis.
According to an article published in Harvard Health“This type of exercise forces the body to work against gravity, which helps strengthen the bones.”
Some examples of this type of exercise are, walking, climbing stairs, playing tennis and dancing.
For the educational institution, “higher-impact activities strengthen the bones more than lower-impact exercises, however, the person should only perform the exercises that their physical condition allows.”
Now, according to experts, a exercise program for osteoporosis, you should also include other types of exercise, such as the following:
- Muscle strengthening exercises: lift free weights, use a weight machine, and work with resistance bands.
- Balance exercises: Tai chi and yoga.
- Flexibility exercises: They include yoga and stretching.
Other exercises to strengthen the bones
This exercise strengthens the muscles around the hips. To execute it you must place your hands on a heavy piece of furniture or other resistant article to improve your balance, if necessary.
- You should start with your feet hip-width apart.
- Next, you should flex your right foot and keep your right leg straight as you lift it out to the side, no more than 6 inches off the floor.
- Lower the right leg.
- And repeat the leg elevation between 8 and 12 times. Return to the starting position and perform another round with the left leg.
Squats can strengthen the front of your legs and your glutes. You don’t have to do heavy squats for the exercise to be effective.
- You should start with your feet hip-width apart. Place your hands lightly on a sturdy piece of furniture or cabinet for balance.
- Bend knees to squat slowly. Keep your back straight and lean forward slightly so you can feel the work done in your legs.
- You should squat down only until your thighs are parallel with the floor.
- Squeeze glutes to return to standing position.
- Repeat this exercise 8 to 12 times.
This exercise can improve your balance and strengthen your abdominal muscles. It should be done with a large exercise ball. You can also have someone accompany you to help keep your balance.
- To perform this exercise, you need to sit on the ball with your feet flat on the floor.
- Keep your back straight as much as possible while maintaining your balance.
- If you can, hold your arms at your sides, palms up.
- And stay in this position for up to 1 minute, if possible. Then stand up and rest. Repeat this exercise up to 2 times.
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