Among older women, one of the leading causes of disability is osteoporosis, which is a bone disorder that can increase the risk of fractures. Osteoporosis will reduce your bone mineral density and bone strength significantly. Osteoporosis symptoms include weak and brittle nails, weakened grip strength, and receding gums. However, these symptoms may not occur in most people with osteoporosis. They will only know about their condition when they have a fracture.
It is important to note that a cure for osteoporosis has not been found yet. When you are diagnosed with osteoporosis, your doctor will help you to create a treatment plan. Most osteoporosis medications help in preventing the loss of bone mass. Some lifestyle changes are very essential to manage this condition effectively. Doctors recommend getting appropriate exercise for managing this bone condition.
Benefits Of Exercise If You Have Osteoporosis
It is well-proven that regular exercise provides a lot of health benefits, like improving your cardiovascular health. It is also proven that it will help in improving your muscle strength and balance. When you do regular exercise, it will maintain your posture. For osteoporosis patients, regular exercise can decrease the risk of bone fracture and it may also help in decreasing body pain.
Let’s take a look at some of the easy exercises that you can do at home if you have osteoporosis.
You can use a resistance band or dumbbells weighing 1-5 pounds to do this exercise. Depending on your comfort, you can do bicep curls by sitting or standing.
The main aim of doing exercise if you have osteoporosis is to challenge the areas of your body that are usually affected by this condition, like your hips. By doing foot stomps, you can easily challenge your hips.
This exercise can help in strengthening the muscles in the backs of your thighs. You have to be in a standing position to perform this exercise. If needed, improve your balance by placing your hands on a piece of heavy furniture.
This is a common exercise that people do to increase the strength of the buttocks and front of the legs. When you squat, make sure that your thighs are parallel to the ground and when you return to the standing position, tighten your buttocks.
Hip Leg Lifts
High leg lifts can increase the strength of your hip muscles and also helps in improving your balance. If necessary, place your hands on a heavy piece of furniture to maintain your body balance when doing this exercise.