Boost Your Bones With Exercises For Osteoporosis
Daily exercises for osteoporosis will halt the advance of this bone disease but not all exercises can help strengthen your bones. The key is to find the types of exercises for osteoporosis that can add as much as thirty percent to your bone mass.
Studies have proven that lack of regular exercise accelerates the loss of bone mass whilst dedication to a daily exercise routine can improve bone strength and protect you from bone loss throughout your life. But measures for measure, all exercises are not equal in bone density building.
The best exercises for osteoporosis are moderate weight bearing activities that works against gravity and forces you to carry the weight of your body on your feet, legs and hips. However, experts recommend you get a DXA bone scan before you start strength training, and as always be sure to consult with your doctor before you start any exercise regimen, especially if you have heart disease.
The following are all exercises you can use to build strength and boost your bone mass.
Resistance training keeps bones thick and strong. These are exercises that use your muscles to lift, push or pull weights. Try using dumbbells or weight machines to do Isometric exercises where you tighten your muscles but without movement of your joints.
As you gain strength, you should gradually increase the heaviness of the weight to your comfort zone. This type of exercise is excellent for people who suffer from joint pain. Try these exercises:
1. Hold your hands in front of your abdomen with your palms together. Push your elbows away from your body, press your palms together, squeeze and hold for five seconds. Do not hold your breath whilst performing this exercise.
2. Sit on the edge of a chair with your legs stretched straight out in front of you, heels resting on the floor. Point and flex your toes upwards. You should feel your shin muscles tighten. Relax and repeat several times a day.
Isotonic exercises can help pump up your muscles and add more strength in your bones. You can perform this by sitting in a chair with your knees bent and feet flat on the floor. Straighten one leg and lift it off the ground until you feel the tight stretch of the muscles on the front of your leg. Lower it to the floor and repeat with the other leg.
Briskly walking a mile in 15 minutes can preserve bone mineral density in post menopausal women. Research has proven that high intensity walking with good posture and deep rhythmic breathing preserves bones.
Dancing is also one of the exercises for osteoporosis that can stimulate the remodeling process and improve the circulation, which brings vitamins and minerals to the bones.
Whole body vibration exercises can increase muscle strength, improve balance and build bone mass. The vibration applies positive stress to the bone which responds by adding thickness and strength. The Power Plate is a whole body vibration equipment, and whilst it might be very expensive to purchase, you can find a fitness center that has this equipment.
Other exercises for osteoporosis include aerobics, tennis and jogging. These are all excellent activities for maintaining bones.
Don’t give up. Try to keep on exercising, because once you drop your workout routine, all the progress you made will disappear. Studies conducted on women who had exercised for 12 months continuous lost bone mass after they stopped exercising for just six months.
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