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Osteoporosis Exercises
~ Help Protect Your Body ~
Osteoporosis exercises have many benefits, which include coordination, muscle strength and overall better health.
Physical activity improves bone health and reduces the risk of falling which can result in fractures.
Osteoporosis is a disease of the bones that affect mainly women, but can affect men. The bones become brittle and weak and have a greater risk of fracture.
One of the best ways to strengthen your bones and to prevent this disease is by getting regular exercise.
Even if you currently have osteoporosis, exercise for osteoporosis can help conserve the bone mass you already have.
Osteoporosis Exercises TIP:
If you're able to, jumping is a great way to increase bone density in your hips.
If you're not able to jump up and down, you can hold onto a chair or something sturdy and lift up on the balls of your feet and then "drop" down onto your heels.
Start slow and build up from there...20 reps, 30 , 50 , 100 reps.
The "Fat" Secret to Build Your Bone Density
Source: Dr. Mercola
Several studies have found that maintaining a healthy balance between omega-6 and omega-3 fatty acids (two types of polyunsaturated fatty acids) is crucial to preventing chronic diseases such as heart disease, diabetes and cancer.
However, one study revealed that a higher ratio of omega-6 to omega-3 fatty acids was linked to lower bone density at the hip in both older men and women -- a condition that could lead to osteoporosis.
Surprisingly, many expert nutritionists are not aware of the important relationship between healthy bones and optimal fat intake.
Many osteoporosis experts will acknowledge the importance of omega-3 fats for general health but don't understand that they are also a very powerful force in optimizing bone density.
We all need omega-6 and omega-3 fats, but nearly all of us in this country have too much omega-6 fat.
This stems from the massive use of vegetable oils in commercially processed foods. Around 1900 the average American only consumed about a pound of vegetable oil (high in omega-6) per year. Now we are consuming over 75 pounds per year.
This increase disrupts the delicate omega-6:3 ratio our ancestors adapted to. In Paleolithic times it was thought to be 1:1. Now it is closer to 15 or 20 to 1 for most of us.
Analysis of fossil records show that humans who lived in Paleolithic times, eating similar foods, did not suffer from osteoporosis.
Certain people may require additional supplementation with vitamin K and vitamin D -- if they cannot get proper amounts of sun exposure -- in order to optimize their body's resistance to bone loss.
In addition to omega-3 fats, vitamin D is also very useful to build bone density as it helps you absorb calcium.
If we can get outside appropriately (one hour of sun on large amounts of exposed skin) that will supply most all the vitamin D we need.
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Making Osteoporosis Exercises Safe
To ensure your safety during exercise with osteoporosis make sure to talk to your doctor before starting any exercise program, especially if you already have bone loss.
If you currently have osteoporosis, then be careful of those exercises that may involve twisting or bending at the waist, which can increase the risk of fracture.
The best types of osteoporosis exercises are weight-bearing exercises.
It doesn't have to be high impact like running or jogging, which can put stress on your spine and may lead to fractures of already weakened bones.
Weight-bearing exercises that are gentler on the body are things like gardening, dancing, walking and low impact aerobics.
This will help keep bones strong by causing the muscles and tendons to pull on the bones, which then stimulates bone cells to produce more bone.
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Most Effective Exercise for Osteoporosis
Weight-bearing exercises are considered to be the most effective exercise for osteoporosis. It can help you to maintain strong bones.
This type of exercise appears to stimulate bone formation, and the retention of calcium, in the bones that are bearing the load.
The force of muscles pulling against bones stimulates the bone building process. So any exercise that puts force on a bone will strengthen that bone.
"Weight-bearing" is when your feet and legs support your body's weight.
It helps making muscle and bone work against gravity.
Some of these activities can include:
Stair Climbing
Dancing
Weight Lifting
Walking
Using Resistance Bands or Resistance Machines
Hiking
Now, activities such as swimming, cycling and rowing are not as useful for building bone density, but they are very good for the heart and lungs.
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Resistance Training for Osteoporosis
This is when you're working against the weight of another object. This is also a great form of osteoporosis exercises because it helps to build bone and strengthen muscle.
Building bone density will help to reduce the risk of fractures.
Types of resistance training are:
* Water Aerobics - any kind of movement in the water makes your muscles work even harder
* Free Weights - you can use dumbbells or weight machines
* Resistance Bands - these come in a variety of strengths
For best results, exercise two or three times a week. Make it more challenging by gradually adding weight or increase the repetitions.
Work all your muscle groups - including arms, chest, shoulders, legs, stomach, and back.
Be sure not work same muscle group two days in a row. Give each group of muscles time to recover.
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Get Flexible!
Another key component of overall fitness is to get flexible, which helps increase the mobility of your joints.
When your joints are stiff, your abs and chest muscles become tight, which pulls you forward and gives you the slouched posture.
Increasing your flexibility can help to improve your posture and improve the range of motion.
It's best to perform stretches at the end of your workout since muscles stretch better when warmed up.
Do not bounce when stretching and remember to breathe.
Having flexible joints helps prevent any injury. Some great osteoporosis exercises for flexibility are basic stretching, yoga, and T'ai chi.
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