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Older people who break one bone run a serious but potentially preventable risk of breaking another in the next two years. This is statistically true for the more than 340,000 people over the age of 65 who fracture their hips and the nearly 700,000 who fracture their spines each year.
Some types of exercises strengthen muscles and bones, while others help improve balance, which can help prevent further falls. It is important to increase muscle strength and improve balance, which can reduce the risk of a brittle bone fracture.
If you have osteoporosis, exercising means finding the safest and most enjoyable activities given your general health and the degree of bone loss. There is no one right recipe for everyone.
Check with your doctor before starting any osteoporosis exercise program. You may need tests such as bone densitometry and a fitness assessment first.
The following types of activities are often recommended for people with osteoporosis. Muscle strengthening exercise, especially for the upper back. Strength training includes using weights, resistance bands or your own body weight to strengthen all major muscle groups, especially the spinal muscles, as they are important for posture. Resistance training can also help maintain bone density.
Aerobic activities that involve weight-bearing such as walking, dancing, are low-impact exercises, as are the use of machines such as the elliptical, climbing stairs, and doing housework. These types of exercises work directly on the bones of the legs, hips and lower spine to delay mineral loss. They also provide cardiovascular benefits that improve heart and circulatory system health. Swimming and biking have many benefits, but they do not provide the weight load needed by the bones to delay mineral loss. However, if you enjoy these activities, go for it. Just make sure you add as many load tasks as possible. It is important that aerobic activities, which are so beneficial to overall health, do not occupy the entire exercise program. It is also important to work on strength, flexibility and balance.
To improve flexibility it is necessary to move the joints in their full range of motion, this helps to maintain proper functioning of the muscles. Stretches are best done after warming up the muscles, for example at the end of the training session or after a 10 minute warm up. They should be done slowly and smoothly, without skipping.
Avoid stretches that bend the spine or squat at the waist. Ask your doctor which stretching exercises are best for you.
Stability and balance exercises help your muscles work together in a way that keeps you more stable and less prone to falling. Simple exercises, such as standing on one leg or movement-based exercises, such as tai chi, can improve stability and balance.
If you are unsure of your bone health, talk to your doctor. Don’t let the fear of fractures stop you from having fun and being active.
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