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Best exercises for osteoporosis patients

 Best exercises for osteoporosis patients

The pain caused by osteoporosis reduces the ability to perform some movements and exercises, but this does not mean that you have to give up exercise.

 In fact, exercise helps to strengthen the muscles around the joints, and this should help avoid complications and protect the bones.

And osteoporosis is a rheumatic disease caused by a decrease in bone density, a condition that affects half of women and a third of men over the age of seventy, and is accompanied by severe pain, and makes them vulnerable to fractures.

Benefits of exercising

According to the Mayo Clinic, regular exercise may benefit osteoporosis patients:

Increase muscle strength.

Improve balance.

Reduce the risk of bone fractures.

Maintain or improve posture.

Reducing or reducing pain.

Before exercising

It is important to consult a medical professional before starting any exercise program for osteoporosis. 

You may need some tests first such as bone densitometry and fitness assessment. 

Because of the varying degrees of osteoporosis and the risk of fractures, you may be discouraged from doing some exercises. Therefore, ask your doctor or physical therapist if you are at risk of developing problems related to osteoporosis.

Best exercises for osteoporosis patients

There are certain types of exercises that aim to strengthen muscles and bones, while other types of exercises are designed to improve balance and help prevent falls

. What are the most important exercises for osteoporosis patients, according to the Mayo Clinic website.

strength training

Strength training involves the use of free weights, resistance bands or weight bearing to strengthen all major muscle groups, especially the spinal muscles important for posture.

 Resistance training can also help maintain bone density.

Aerobic exercise

 Among the best low-impact aerobic activities are walking, dancing, and climbing stairs.

These types of exercises work directly on the bones in the legs, hips, and lower spine to slow mineral loss

. These exercises also have benefits on the heart and blood vessels, which enhances the health of the heart and blood circulation.

In addition to these exercises, you can go swimming and cycling, and be sure to add as much weight-bearing activity as you can.

Flexibility exercises

Moving your joints through their full range of motion helps keep your muscles performing well. 

It's best to do the stretching after you've warmed up your muscles, at the end of your workout session, for example, or after a 10-minute warm-up. It should be done gently and slowly, without bouncing.

Also, stretching exercises that involve bending the spine or twisting the waist should be avoided. Always consult your doctor about the best stretching exercises for you.

Stability and balance exercises

Fall prevention is especially important for people with osteoporosis. Stability and balance exercises help your muscles work together in a way that makes you more stable and less likely to fall.

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

Exercises to avoid

If you have osteoporosis, don't do the following exercises:

High-intensity exercise: Activities such as jumping, jogging or jogging slowly can cause fractures of weak bones. Avoid jerky and rapid movements in general.

Flexion and twist: Doing exercises that bend forward at the waist and twist your waist, such as touching your toes or abdominal

 exercises, can increase your risk of developing a stress fracture in the spine if you have osteoporosis. Avoid, for example, golf, tennis, and some yoga moves.


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