Exercises for Osteoporosis

Osteoporosis is a condition that affects the bones of an individual. Although its incidence is increased in women, it affects the men population too. Women are greatly affected by this condition as estrogen, a female hormone that protects bone, usually disappears when the menopausal age is hit. This makes women good candidates for bone breakage, fracture and osteoporosis. By definition, osteoporosis literally means ‘porous bones.’ By saying porous, the bones are actually filled with holes which accurately describe the condition of an osteoporotic bone.

Exercises Keeps Osteoporosis Away

To keep the bones strong, appropriate exercise should be performed. These types of exercises which are called weight-bearing exercise bring the muscle and tendons to pull on the bone. In response to the pulling effect activity, the bone cells are stimulated to produce more of their own kind hence increasing the strength of the body’s overall support. Exercises such as jogging, running, puts load on the bones by the person’s own body weight. Load-bearing exercises also include the use of external weight such as using dumbbells or machines in the gym.

Some studies also suggest that aside from weight bearing exercises, high-impact activities or drills are also good the for the bones. This type of drills imparts a jolt to the muscle and bones. The process is stimulated when a person places his or her foot to the ground when running and lifting a weight suddenly. However, these exercises should be performed with caution to safety all the time.

To evaluate the health of the bones, BMD or bone mineral density should be measured. To measure BMD, a bone scan is performed. This procedure is very simple and is offered by medical practitioners nationwide.

Additional Benefits of Exercise

It is not a question how bones are strengthened with exercise. But aside from this famed purpose of exercise, it is also a good way to prevent falls and fractures too. The key component to preventing these injuries is having balance and strength. That’s how wonderful exercise is when performed regular. Not only does it keep our bones strong but it also improves a person’s balance.

What are the best types of exercise?

As mentioned earlier, weight-bearing exercises are the best routine to strengthen bones. Listed below are few examples of this exercise:

  • Running
  • Jogging
  • Gymnastics
  • Aerobics of all kinds either step, dance and pump
  • Lifting weights
  • Team sports such as basketball, football, baseball, softball and volleyball
  • Racket sports
  • Walking

 Image courtesy of everydayhealth.com

Daisy Jane Antipuesto RN MN

Currently a Nursing Local Board Examination Reviewer. Subjects handled are Pediatric, Obstetric and Psychiatric Nursing. Previous work experiences include: Clinical instructor/lecturer, clinical coordinator (Level II), caregiver instructor/lecturer, NC2 examination reviewer and staff/clinic nurse. Areas of specialization: Emergency room, Orthopedic Ward and Delivery Room. Also an IELTS passer.

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