People suffering from osteoporosis can lose their bone strength very quickly thereby becoming prone to fractures. However, you can manage this condition by making some lifestyle changes including following a healthy diet, preventing falls, engaging in low-impact physical exercises, etc.
Including a bone-healthy exercise program in your osteoporosis treatment plans can help to effectively manage this condition. Many people worry that engaging in physical activities can increase the risk of falls and bone fractures. But a carefully designed exercise program can help to prevent falls and fractures. Exercises can strengthen your bones and muscles and promote coordination, balance, and flexibility. This can be beneficial for people to manage their osteoporosis symptoms.
First, Check With Your Doctor
Even though exercises can be beneficial for managing osteoporosis, overexerting your muscles and bones might increase the risk of fractures. Therefore, you have to seek the advice of your doctor before engaging in physical activities. He can design specific exercise programs that can be suitable for your condition. This is very important if you are suffering from osteoporosis, as strenuous workouts can make your condition worse.
Make sure to develop a unique exercise program based on your health condition. The following factors should be considered when designing an exercise routine for you:
- Fracture risk
- Range of motion
- Muscle strength
- Level of physical activity
These factors are quite important in deciding which exercises can be suitable for you. In addition to these factors, your doctor will consider other health conditions including heart diseases, high blood pressure, obesity, etc. when developing a routine for you.
They include exercises that you have to do on your feet. These workouts will allow your muscles and bones to work against gravity for keeping you upright. This causes your bones to react to weight thereby making themselves stronger.
There are different categories of weight-bearing exercises:
High Impact: Like jogging, step aerobics, jumping rope, racquet sports, etc.
Moderate Impact: Includes dancing, climbing stairs, and hiking.
Low Impact: Such as low-impact aerobics, walking, stair-step machines, and elliptical training machines.
Low-impact exercises will be usually recommended for osteoporosis patients, as they are less likely to cause further bone damage.
In addition to improving your bone strength, it is important to strengthen your muscles. Some of the best exercises to increase the strength of your muscles are squats, push-ups, and using equipment like free weights, elastic exercise bands, and weight machines.
Working up your muscles can help to lower the chance of fall-related fractures. So make sure to form a good exercise plan with the help of your doctor if you are suffering from osteoporosis.