Regular exercise is essential to maintaining strong bones and avoiding osteoporosis. In addition to improving bone health, exercise may also enhance muscular strength, agility, and balance, as well as improve general health.
What’s the Point of Working Out?
Like muscles, bones become more robust after regular physical activity. When it comes to peak bone mass (bone strength and density), young men and women who exercise frequently are more likely to attain it than those who do not. A person’s bone mass often reaches its maximum throughout their thirties. Bone loss may occur after that point.
Regular exercise may assist women and men over the age of 20 reduce their risk of bone loss. Additionally, exercising may aid in the prevention of falls and fractures by enhancing your balance, muscular strength, and coordination. People living with osteoporosis and the elderly in general should be aware of this.
Good Workouts for Your Bones
The best workouts for your bones require you to lift weights or use resistance equipment. Performing weight-bearing exercises forces you to operate against the pull of gravity. These activities include running, climbing stairs, playing tennis, walking, trekking, and jogging. Strengthening bones with resistance training, such as lifting weights, is possible. Swimming and biking, for example, may help develop and maintain strong muscles and provide good cardiovascular benefits, but they are not the ideal workouts for exercising your bones.
Tips for Working Out
It’s important to talk to your doctor before beginning a regular fitness regimen if you have any health issues, such as heart disease, high blood pressure, diabetes, or obesity. Exercise should be done at least 30 minutes a day on most days, and it’s recommended that it be done every day.
Listen to what your body is telling you. Starting a new workout regimen may cause initial muscular soreness and stiffness, but this should not be unpleasant or last longer than 48 hours. It’s possible that you’re working too hard and should take a break. If you experience any discomfort or soreness in your chest while exercising, you should stop and see a physician before continuing your workout.
Find out from your doctor which exercises are safe for you if you have osteoporosis. If you have low bone mass, specialists suggest that you avoid exercises that twist, flex, or bend your spine. Avoiding high-impact activity can also help you prevent fracturing a bone. Moreover, fitness professionals can teach you the proper training sequence and specifically how to properly stretch and develop your muscles. They can correct bad posture habits as well. Exercise specialists should have a degree in physical therapy, physical education, or a related field. Find out whether the person you’re interviewing is knowledgeable of the unique challenges faced by those with osteoporosis.
A Comprehensive Osteoporosis Treatment Plan
When it comes to preventing or treating osteoporosis, exercise is simply one component. Like calcium and a vitamin-D-rich diet, exercise benefits your bones at any age. Bone loss may be triggered by various factors, including medical disorders, menopause, and unhealthy habits, including smoking and drinking too much alcohol. It would be best if you discussed your bone health with your physician. Talk about whether or not you’re a good candidate for a bone mineral density test. Ask your doctor if any drugs might help strengthen your bones if you have poor bone mass.