HOW EXERCISE HELPS
BRITTLE BONES
- Exercise is powerful medicine for people with osteoporosis.
- It helps reduce bone loss & builds stronger muscles to support you.
- The result is that you're less likely to have a fall or fracture.
- But not just any workout will do.
- If you're able, you should do both muscle strengthening & weight-bearing exercises.
Why Weight-Bearing Exercise?
- Weight-bearing exercise simply means your feet & legs are supporting you.
- As the force of gravity puts stress on your bones, they respond by building more cells.
- These exercises include any activities you do while standing.
- If you have severe osteoporosis or have already had a fracture, some activities may be risky.
- So before taking on any new exercise, talk to your doctor to make sure it's right for you.
Build Muscle With Weights
- Lifting weights or using resistance equipment at the gym will build bone & muscle mass
at the same time. - Aim to work each major muscle group twice a week with at least 1 day of rest in between.
- If you're new to lifting weights, check with your doctor first & work with a trainer to learn
proper form.
Dance At Simchas To Get Healthier Bones
- Dancing is a well-rounded workout.
- It gets your pulse up & keeps you on your feet, strengthening your heart, muscles & bones.
- Since you need to remember various steps & sequences, dancing is also a workout for
the brain.
Tend Your Garden
- Carrying a watering can, picking up debris & doing other yard work can help you build
strength. - These activities aren't right for everyone with osteoporosis.
- Most spine fractures occur while bending forward.
- If you enjoy gardening, try to keep your spine straight & avoid twisting at the waist.
Walk Quickly
- If you're able to walk at a quick pace,even for short periods, your bones will reap the
benefits. - Three short walks a day are as good as one long one.
- Brisk walking is also good for your heart health.
- If you're concerned about sidewalk cracks or other tripping hazards, a treadmill is a good alternative.
Aerobics
- High-impact classes will strengthen bones that are stable enough to handle the force.
- Low-impact aerobics are a safer choice for people with more severe osteoporosis.
- No-impact classes like water aerobics may be the best choice for those who have already
had a fracture.
Swimming
- Swimming builds muscle & gives your heart & lungs an excellent workout.
- But because the water is holding you up, it doesn't strengthen the bones.
- However, swimming is a good option when severe osteoporosis or arthritis makes weight-bearing exercise too risky.
Yoga
- Besides improving posture & flexibility,Yoga strengthens bones.
- Some yoga poses, particularly forward-bends, may not be suitable for people with
osteoporosis. - Ask your doctor or physical therapist if there are additional positions you should skip.
Improve Your Balance
- Good balance is crucial when you have osteoporosis.
- Being steady on your feet will lower the risk of falls & breaks.
- Tai chi is one way to strengthen your legs & enhance your poise.
- A physical therapist can show you other exercises to improve balance.
How often should you exercise?
- To boost bone health, do weight-bearing activities like walking or dancing at least 4 days
a week. - Aim for 30 minutes if you're able.
- You can divide the time up into chunks of 10 or 15 minutes.
- At least twice a week, add in exercises that build muscle.
- Don't forget to stretch regularly.
Change Your Routine
- If you make small changes to your everyday routine, it will help strengthen your bones.
1. Walk instead of drive.
2. Choose the farthest parking spot at the mall.
3. Take the stairs instead of the elevator. - If you have any questions about what activities are safe for you, check with your doctor.
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