Effective physical exercises for osteoporosis
Osteoporosis is a progressive bone disease that is characterized by a decrease in mass and bone density. This process increases the risk of fractures of the extremities and spine.
Medication can be used for osteoporosis. However, its role is secondary in relation to changes in diet and lifestyle.
The most Important means of treatment and prevention of softening of bones is physiotherapy (physical therapy). Although some people mistakenly believe that gymnastics and other physical exercises for osteoporosis increase the risk of injury, the truth is opposite to this statement.
Regular, well-planned physical education can actually help prevent fractures, which often lead to the immobilization of the person and premature death.
the benefits of charging from a scientific point of view
exercise strengthens bones and muscles, and improve flexibility and coordination, which is critical to older people. According to publications of the National osteoporosis Foundation of the USA to strengthen bones and maintain bone density useful the following types of physical activity:
- exercise for musculoskeletal system under which muscular work against gravity occurs in the upright position of the body (e.g. walking, dancing);
- exercises on muscle strength (weight lifting), when the gravity have to be overcome in a standing, sitting or lying down.
Can Also benefit from exercises to improve coordination and flexibility. Although they do not directly affect the bone density and may reduce fracture risk.
Studies that were conducted among women in menopause, showed that exercise with load on the musculoskeletal system and power exercises can increase bone density in the spine. Even a simple walk in the regular classroom increases the density of spine and femur.
Survey before classes
Before you start training it is important to undergo a thorough medical examination to determine what type of physical therapy is most safe for you.
There is No universal set of exercises for osteoporosis. Each physical activity program should be individually tailored. Should be evaluated the probable risk of fracture, presence of spinal curvature, muscle strength, range of motion in joints, General physical condition, quality of gait and balance.
Physician when choosing the type of exercise must also take into account the presence in the patient of chronic diseases that can limit your ability to exercise – obesity, high blood pressure.
Training the musculoskeletal system
These exercises strengthen the muscles responsible for maintaining the body in an upright position. For a start it is better to find movement with minimal risk of injury. It can be the following types of physical activity:
- exercises on the elliptical trainer;
- lessons on the simulator "Stepper";
- low-impact aerobics (low-amplitude aerobics without jumps).
The Duration of employment should gradually be increased. You can engage in every day, but not to neglect the output.
Training muscle strength can slow the loss of bone density and reduce the risk of falling. Examples of power exercises for osteoporosis are the following types of physical activity:
- lifting on socks standing;
- training on simulators with built-in scales;
- exercises with an elastic band.
Experts recommend doing strength exercises 2-3 times a week. There is a danger to harm your body when working with weights, so pick up the dumbbells you need, the advice of a doctor.
Certain types of exercise therapy for osteoporosis can improve coordination and flexibility. This will help reduce the risk of falling.
Gymnastics "tai Chi Chuan" strengthens leg muscles and improves stability. Exercises, to hold the pose, improve posture, reduce the effect of sloping shoulders associated with the softening of the bones, reduce the risk of fractures, especially in the spine.
Yoga and Pilates to help you improve your sense of balance and flexibility, improve control over key muscle groups and posture. However, some movement in these systems of physical training in osteoporosis may be associated with an increased risk of fractures of the spine – for example, tilts forward and to the side. So before you start exercising you should consult with a doctor and experienced sports instructor.
Although physical exercises for osteoporosis help nearly all people, we must not forget that this is only one of the areas in the treatment and prevention ofdisease.
Other important recommendations for the correction of lifestyle include eating a diet rich in calcium and vitamin D, maintaining a normal body weight, cessation of Smoking and alcohol consumption. Sometimes for the treatment of osteoporosis are also needed medication. The doctor and patient, interacting with each other, needs to develop an optimal program of therapeutic interventions.