Best Exercise for Osteoporosis to Strengthen your Bones and Muscles

19 May Best Exercise for Osteoporosis to Strengthen your Bones and Muscles

When you have osteoporosis, exercise can be an important component of strengthening your bones as well as reducing your risks for falls through balance. You can also reduce your chances of falling by exercising to build your muscle strength and improve your balance.

Exercise can also slow the rate of bone loss, which reduces the risk of fractures from osteoporosis. It also brings other benefits to people who have osteoporosis or want to prevent osteoporosis.

These include reduced need for some medications marketed by Gynaecology Pharma Company in India, which can contribute to the risk of falls, and better management of other health problems.

Therefore, here in this blog we have mentioned about some of the best Core Exercises for Osteoporosis along with Pilates and Osteoporosis Exercises to Avoid…………………

Best Exercise for Osteoporosis to Practice

Before beginning any exercise program, it’s important to get your doctor’s approval first. Your doctor will be able to help point you to what exercises are best for you depending on your condition, your age, and other physical constraints. This is because while most types of exercise are good for you, not all types are good for healthy bones.

For example, weight-bearing and Muscle strengthening exercises can build healthy bone and muscles. These exercises involve challenging your muscle strength against gravity and putting pressure on your bones.

As a result, your bones will signal your body to produce added tissue to build stronger bones. Exercises such as walking or swimming may be beneficial to your lung and heart health but won’t necessarily help you strengthen your bones. Therefore, it’s important to consult a doctor first before beginning with any exercise program.

Here in this section we have mentioned about some of the Best Exercises for Osteoporosis of the Hip, knee and spine.

Weight Bearing Exercises

These exercises include activities that make you move against gravity while staying upright. Weight-Bearing Exercises to Do At Home can be of high impact or low-impact.

High-impact Weight Bearing Exercises are generally good for bone strengthening but if one have osteoporosis then they should avoid these exercises as they can do further damage. Instead they can practice Low-impact exercises as they are quite safe as compared to High-impact one.

Low-impact Weight Bearing Exercises can also help keep bones strong and are a safe alternative if one cannot do high-impact exercises. Here are some examples of low-impact weight-bearing exercises:

• Using elliptical training machines
• Doing low-impact aerobics
• Using stair-step machines
• Fast walking on a treadmill or outside

Muscle-Strengthening Exercises

These exercises include activities where one move their body, a weight or some other resistance against gravity. They are also known as resistance exercises and include:

• Lifting weights
• Using elastic exercise bands
• Using weight machines
• Lifting your own body weight
• Functional movements, such as standing and rising up on your toes

Furthermore, Yoga and Pilates also improve strength, balance and flexibility of bones and muscles. However, certain positions may not be safe for people having osteoporosis or those at an increased risk of broken bones.

For example, exercises that have you bend forward may increase the chance of breaking a bone in the spine. A physical therapist should be able to help you learn which exercises are safe and appropriate for you.

Stability and Balance Exercises for Osteoporosis 

Fall prevention is important for people with osteoporosis. Therefore, Stability and Balance Exercises helps muscles to work together in a way that keeps you more stable and less likely to fall.

Simple exercises such as standing on one leg or movement-based exercises such as tai chi can improve your stability and balance.

Also, to know in detail about Best Exercise for Osteoporosis, you can refer to Osteoporosis Exercises PDF and Videos available online.

There you will get to know in detail about how to do a particular exercise along with Pictures of Weight-Bearing Exercises for Osteoporosis, Muscle-strengthening and Balance Exercises with steps.

You might refer reading: Top Gynaecology Pharmaceutical Companies in India

Osteoporosis Exercises to Avoid

If you have osteoporosis then you should not follow these types of exercises:

High-Impact Weight Bearing Exercises

High-impact Weight Bearing Exercises help build bones and keep them strong. But if one have broken a bone due to osteoporosis or are at risk of breaking a bone, then one may need to avoid high-impact exercises.

Here are some examples of high-impact weight bearing Exercise for Osteoporosis:

• Dancing
• Doing high-impact aerobics
• Hiking
• Jogging/running
• Jumping rope
• Stair climbing
• Tennis

Bending and Twisting

Exercises in which you bend forward at the waist and twist your waist, such as touching your toes or doing sit-ups, can increase your risk of compression fractures in your spine if you have osteoporosis. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, bowling and some yoga poses.

The Bottom Line

The main goal of treatment of osteoporosis is the prevention of bone fracture by reducing bone loss, by increasing bone density and strength. Therefore, Not only Exercise for Osteoporosis but including specific Diet in daily life along with some life style changes can also strengthen the bones and helps the body to fight inflammation and disease.

In addition to that, certain medications can also help to increase the bone strength and mass. One of the best bone modifying product available for Osteoporosis Treatment in India is Osteofem.

Marketed by Aldan Healthcare, a Top Gynaecology Pharmaceutical Brands, osteofem is considered as the best Osteoporosis treatment option in India.

Osteofem has been made equipped with plant-based polyphenols, effective in increasing bone formation, decreasing bone resorption and augmenting bone strength.

Other Components of Osteofem Include:

• Dihydro Quercetin – 500 mg
• Calcitriol – 0.25mcg
• Calcium carbonate – 500 mg

This product is available in tablet form in the pack of 3 alu-alu strips of 10 tablets each in an affordable price.

Note: to be used as per directed by the doctor or physician

So, here we put an end to this blog of – ‘Exercise for Osteoporosis’. We hope you enjoyed reading this. If you have any query regarding this blog, then put a comment in the comment section box below.

Till Then, Stay Tuned………….