People with weak bones or older age are not late if they still want to start exercising to keep their bones strong. A proper program is very effective when it comes to keeping your bones healthy. Make sure that you adopt an exercise program in your young life that will prevent fractures and bone breaks.
The best orthopedic doctor in Islamabad says that these exercises help to strengthen the bones and also boost balance and flexibility of the bones. People who are living with osteoporosis should start the exercise program today but consult the doctor.
What should you do?
Well, before even starting your exercise program, always consult with the doctor. If you are living with any type of disease, make sure that you discuss it with the doctor and share the things you are experiencing.
A general checkup is a good step that you must take before starting your exercise program. People with osteoporosis need to diagnose the stage and how much fitness level they need.
The program should depend on different factors, such as fitness, balance, fracture, range of motion, level of physical activity, muscle strength, etc.
Best exercise for bone health
Before sharing which exercise program you should start, your doctor will check your blood pressure and if you are suffering from any severe disease, like heart disease. A physical therapist can tell you better what type of exercises you should practice and how you can maintain your blood pressure.
Let’s find out what exercises you should follow:
Weight-bearing exercises
You need workouts that can maintain your bone health and keep you fresh and active. Weight-bearing exercises can help to deal with the building of bone health and also strengthen them. You need a proper program and you can also go with some simple yet very effective exercises, such as:
- Jumping rope
- Tennis
- Jogging
- Step aerobics
- Heavy gardening or some other yard work
When it comes to some impact exercises, you should go hiking, climbing stairs, and dancing.
People with severe osteoporosis should be careful as they should not do high-impact weight-bearing exercises. They are not SAFE for them and keep their bones at risk of breaking. Some people may also experience bone fractures due to the heavyweights as their bones are weak and cannot bear that much weight.
People need to make sure what type of exercises they are going to adopt. Low-impact exercises are the best that can help to boost their health and do not contain any type of risk that can cause a fracture.
These low-impact exercises include walking, low-impact aerobics, stair-step machines, elliptical training machines, etc.
Beginners should increase the time gradually as it will bring more effective results. You need to make sure that you start with five minutes and gradually increase the time to thirty minutes.
You also need to follow some exercise to strengthen your muscles. Let’s explore what exercise can help with muscles.
Exercises to strengthen the muscles
Exercise or workouts that can strengthen your muscles are also important. Healthy and strong muscles can help prevent fractures that may happen due to falls. Some basic steps are included in these muscle-strengthening exercises.
These basic exercises include rising on the tows and standing on them. The other ways are pushups or squats and using equipment, like weight machines, elastic exercise bands, and free weights.
You do not need to do these workouts on a daily basis as you can do them twice or thrice a week.
Simple exercises with no impacts
Non-impact moves are not directly related to bone-strengthening but they are associated with an increase in flexibility and coordination. It will lower the chance of having a fracture if you fall or in any situation that puts you at high risk of having broken bones.
Some of the balanced exercises like Tai Chi are the best when it comes to strengthening the leg muscles and you can stand on your feet without any pain.
You need to add yoga and Pilates into your daily routine which can help with your health and improve your bone flexibility and balance. Some programs also include forward-bending exercises which put you at high risk of fracture.
You must think twice about what exercise you should choose. Make sure that you consult a doctor and physical therapist for a proper exercise program that can help with exercises and your health. There are different terms like flexibility and bone density that you need to balance along with bone strength. These exercises can help with bone diseases. People with a high stage of osteoporosis should avoid high-impact exercises which can cause damage to their bones and also make them more likely to experience a fracture. Eat a healthy diet as well to stay active even in older.
