Most ladies realise, that exercising strengthen bones and that’s even if you already have osteoporosis. In truth, one of the biggest enemies of osteoporosis sufferer is inactivity.
Bone health is closely linked to structured exercise and daily habits. Activity causes your bones to absorb more minerals in order to provide the support that’s needed, but if you don’t get enough exercise, your bones will start losing minerals and they’ll be thinner, more fragile and thus.. far more likely to break.
Considerable research has revealed that ladies who get enough of the appropriate kinds of exercise, possess bones that are up to 12% thicker and stronger than the bones of women who seldom or never exercise at all. Now in itself, 12% may not be an impressively high percentage, but even a small increase in bone density can very significantly reduce the risk of fractures.
Stronger bones are only one of the benefits of activity. Regular exercise provides other collateral fracture safeguards by improving your balance and strength, whilst the recent Turkish study discovered that regular treadmill walking dramatically improved the balance of osteoporotic women.It’s just a matter of selecting the way in which exercise is taken, to get the benefits that are available.
To increase bone density, you need to give your spinal structure ( in particular the lower back region) the opportunity to perform it’s task regularly and often. Depending upon how developed your osteoporosis is, simple walking, pushing a vacuum cleaner, or mowing the lawn can help build your bones. The healthcare organisation ‘The Cochrane Collaboration’ investigated 18 studies regarding osteoporosis in post-menopausal women and discovered that resistance exercises and aerobics, all effectively contributed to achieving greater spinal bone density, and walking in particular… increased spine and hip density levels.
Simple awareness can be instrumental in improving matters.So for example, if you’re having trouble getting up from a chair, which is an action referred to as a squat, make use of knowing that ‘difficulty’ area.. Carefully sit down and stand up a few times until you’re tired… rest a little and then do it again. Doing that just twice a day, will bring you positive results far quicker than you might imagine!
Following a chat with your GP about it of course, whatever general structured activity you choose though, try do so for 30 to 60 minutes at a time at least three days a week. For the safest and most physically secure scenario, you can combine sensible weight-bearing exercises with resistance training, which can take the form of free weights, a weight machine, partial body weight work or elastic bands. These exercise modes are beneficial for your upper body bone structure, an area where ladies are traditionally less capable.
You really don’t have to start pumping serious iron or anything of that level to enjoy the benefits of resistance training! Just begin with exercise actions that you can easily repeat 8-12 times and ideally… work with someone who has realistically expert knowledge of Exercise Physiology and Biomechanics.This will definitely not be someone who has qualified from a training course that lasts a few weeks or a month etc, so be carefully selective if you’re going to seek help from someone. Try working out three days in a seven day period and up it to four times once you’re comfortably ‘in the flow’ so to speak. When you assuredly feel that your body ready for more weight, be very sure to never add more than a kg at a time, and retain a constant awareness that your neck and back is comfortable within what your doing if you’re performing any resistance training.
Please note, that you will need some patience.
The increased bone density benefits of your correctly channeled efforts can take 6-12 months to manifest and those benefits gained are lost very rapidly if you stop exercising. It’s worthy of note too that although some activities are good ones for a number of other positives like limb mobility and cardiac strength, swimming and cycling don’t produce significant bone mass increases.
Unfortunately, no matter how much of a good news situation the appropriate exercise choices are for strengthening your bones, your prescribed medication is still an absolute must, but then again.. medications aren’t a substitute for exercise either; so keep both halves of your bone health strategy in play. In addition, you’ll need to be on the ball regarding your nutrition too, and bear in mind that everyone over 50 should get 1,200mgs of Calcium and 1,000iu ( international units) of Vitamin D each and every day, so it’s worth supplementation to make absolutely sure you get your daily requirement.
The golden rule when exercising to strengthen your bone structure, is never to overdo it. Moderate exercise can very effectively assist instrengthening your bones, but extremely intense or very prolonged exercise can actually make them more brittle and prone to fracturing.
Don’t rush into matters either and the chat with your GP, followed by guidance from a credibly qualified exercise and movement professional is a wise path to follow.
Following a spinal or hip fracture, you’ll need to wait at least a few months before starting any resistance training. If at present you’re not particularly fit, try walking just 3 minutes at a time, twice a day for a week. If you then add just one or two minutes a week, it won’t be long before you’ll be going 30 minutes at a time, no problem!
However; some activities can put too much stress on fragile bones. If your GP states you’re high risk for spinal fractures, totally avoid activities that require repeated twisting motions, such as tennis, golf or bowling and any activities that curve the spine forward significantly, such as toe touches and sit-ups, should also be avoided. Steer clear of exercise/resistance machines that put a lot of pressure on the spine, including abdominal exercise machines, cross-country ski machines, rowing machines, and stationary bikes with moveable handlebars.
Despite these areas to avoid, it vitally important to keep exercising when you have osteoporosis… as structured regular movement is your best friend!