144 detainees receive medical assistance at the general command of Poliyaracuy

Older people who break a bone face a serious, but potentially preventable, risk of breaking another bone in the next two years. This is statistically true for the more than 340,000 people over the age of 65 who break their hips and nearly 700,000 who break their spines each year.

Some types of exercise 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 breaking brittle bones.

If you have osteoporosis, exercising means finding the safest and most enjoyable activities considering your overall health and the degree of bone loss. There is no one-size-fits-all recipe.

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 lower 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 using elliptical machines, climbing stairs, and doing housework. These types of exercises work directly on the bones in the legs, hips and lower spine to slow down the loss of minerals. 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 slow mineral loss. However, if you enjoy these activities, go for it. Just make sure you add as many weight lifting activities 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 through the entire range, which helps maintain proper muscle function. 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 what 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 falls. 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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