Exercise To Manage And Prevent Osteoporosis!

<p>Needless to say, exercise has a multitude of benefits for your health. And management and prevention of osteoporosis is just one of them. Today you’ll be taking a look at why exercise is so good for people with borderline or advanced osteoporosis, and what exercise to do at each stage. So, let’s start…<br><!–mep-nl–><!–mep-nl–>&nbsp;</p><!–mep-nl–><p><!–mep-nl–><a href=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Exercise-To-Prevent-Osteoporosis.jpg”><img title=”Exercise-To-Prevent-Osteoporosis” src=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Exercise-To-Prevent-Osteoporosis.jpg” alt=”Photo Credit: sean dreilinger via Compfight cc” class=”wp-image-190 size-full” height=”497″ width=”365″ srcset=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Exercise-To-Prevent-Osteoporosis.jpg 365w, http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Exercise-To-Prevent-Osteoporosis-220×300.jpg 220w” sizes=”(max-width: 365px) 100vw, 365px”></a></p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><p class=”wp-caption-text”>Photo Credit: sean dreilinger via Compfight cc</p><!–mep-nl–><p><!–mep-nl–><strong>What does exercise do to help?</strong></p><!–mep-nl–><p><!–mep-nl–>Well, first up, exercise strengthens your bones. This is because when you exercise, it actually increases blood flow to your bones, and boosts the rate of bone cell regeneration. And if you have any idea of osteoporosis, you will know that this cell regeneration is the first thing that the disease affects.</p><!–mep-nl–><p><!–mep-nl–>In fact, it is said that people who start exercising regularly from when they were a child and continue the regimen into middle age are already at a reduced risk of developing osteoporosis. So if you have led a fairly active life, chances are that you can keep osteoporosis at bay. But even if you haven’t, it’s never too late to start. Whether you already have osteoporosis or are at a risk of developing it, exercise can actually improve your chances!</p><!–mep-nl–><p><!–mep-nl–>You may be asking, how it can help people who are already affected? To summarize:</p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><ul><!–mep-nl–><p></p><!–mep-nl–><li>It strengthens your bones, decreasing the chances of fall related fractures</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>It also improves muscle tone, which in turn supports the weak bones and protects them</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>And finally, exercise is particularly good in improving coordination, balance and flexibility and that means your chances of falling are lessened.</li><!–mep-nl–><p><!–mep-nl–></p></ul><!–mep-nl–><p><!–mep-nl–>Now that you know why and how exercise will help, we take you straight to the two sections:</p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><ul><!–mep-nl–><p></p><!–mep-nl–><li>To prevent osteoporosis</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>To manage osteoporosis</li><!–mep-nl–><p><!–mep-nl–></p></ul><!–mep-nl–><p><!–mep-nl–><strong>Prevention</strong></p><!–mep-nl–><p><!–mep-nl–>If you have reached middle age without any signs of osteoporosis then now is the time for you to start taking steps to prevent it from happening in the future. If you have already led an active life, then here are the exercises that you should focus on in your regimen from now on. But if you haven’t exercised much, then be sure to start out slow with these and then work from strength to strength:<br><!–mep-nl–><!–mep-nl–>&nbsp;</p><!–mep-nl–><p><!–mep-nl–><a href=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Weight-bearing-exercises-.jpg”><img title=”Weight-bearing-exercises” src=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Weight-bearing-exercises-.jpg” alt=”Photo Credit: thelearningcurvedotca via Compfight cc” class=”wp-image-191 size-full” height=”491″ width=”353″ srcset=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Weight-bearing-exercises-.jpg 353w, http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Weight-bearing-exercises–216×300.jpg 216w” sizes=”(max-width: 353px) 100vw, 353px”></a></p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><p class=”wp-caption-text”>Photo Credit: thelearningcurvedotca via Compfight cc</p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><ul><!–mep-nl–><p></p><!–mep-nl–><li>Weight bearing exercises – these exercises put your weight on your legs and make them work against gravity. This helps to strengthen them. A very good example is walking!</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Muscle strengthening exercises – these are, as the name suggests, targeted on the muscles, rather than bones. Likewise these can be done standing upright, lying down or sitting as well.</li><!–mep-nl–><p><!–mep-nl–></p></ul><!–mep-nl–><p><!–mep-nl–>As for what these exercises are, you can check with an instructor to know what exercises to do. Also try to do some of your exercise outdoors, so that you can get a healthy dose of Vitamin D as well!</p><!–mep-nl–><p><!–mep-nl–>However, so much for people who are working on preventing osteoporosis, now we take a look at what you can do if you already have osteoporosis. The exercise regimen will differ greatly, since your bones are already weak and you need to be careful. So here goes…</p><!–mep-nl–><p><!–mep-nl–><strong>Management</strong></p><!–mep-nl–><p><!–mep-nl–>Start by understanding that too much exercise isn’t good for you. Because if you put too much strain on your already weak bones, they become more prone to injury. In fact, before you start exercising, you should start with some evaluation. This is because for each individual patient, the exercise regimen needs to be tailored in keeping with their individual condition.<br><!–mep-nl–><!–mep-nl–>&nbsp;</p><!–mep-nl–><p><!–mep-nl–><a href=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/manage-osteoporosis-through-walk.jpg”><img title=”manage-osteoporosis-through-walk” src=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/manage-osteoporosis-through-walk.jpg” alt=”Photo Credit: Rosie O’Beirne via Compfight cc” class=”wp-image-192 size-full” height=”330″ width=”497″ srcset=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/manage-osteoporosis-through-walk.jpg 497w, http://www.womenshealthafter40.com/wp-content/uploads/2015/02/manage-osteoporosis-through-walk-300×199.jpg 300w” sizes=”(max-width: 497px) 100vw, 497px”></a></p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><p class=”wp-caption-text”>Photo Credit: Rosie O’Beirne via Compfight cc</p><!–mep-nl–><p><!–mep-nl–>The safest option is to get help from a professional instructor, and talk your condition over with him. They will then evaluate your condition and accordingly chalk out an exercise plan. As for evaluation, here are the things to look at:</p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><ul><!–mep-nl–><p></p><!–mep-nl–><li>The state of your muscles</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>The proneness of your bones to fracture</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Your range of motion</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>How physically active you are already</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Do you have any balancing or gait problems?</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>How fit you are already</li><!–mep-nl–><p><!–mep-nl–></p></ul><!–mep-nl–><p><!–mep-nl–>Based on the above factors, a professional will be able to tell you exactly what exercise is safe for you.</p><!–mep-nl–><p><!–mep-nl–>Now, normally, people who develop osteoporosis in middle age aren’t exactly very active or fit. And obviously they need to start out slow with low impact exercise. Along with the exercise, they also need to take supplements, so as to make up for the calcium and other mineral deficiency that is causing the bone weakness. And as for the exercise, they should ideally go for low impact ones. And here is a discussion of what exercises are safe for them:</p><!–mep-nl–><p><!–mep-nl–><strong>Low Impact Weight Bearing Exercises</strong></p><!–mep-nl–><p><!–mep-nl–>These help to build up your bone strength and improve your bone density, without increasing the risk of fractures or injury:</p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><ul><!–mep-nl–><p></p><!–mep-nl–><li>Training on an elliptical training machine</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Working with stair step exercise machines</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Aerobics, but the low impact kind</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Walking, at a steady and even pace – whether outdoors or on the treadmill</li><!–mep-nl–><p><!–mep-nl–></p></ul><!–mep-nl–><p><!–mep-nl–>Start with the ones you feel most comfortable with and about 15 minutes daily. Then slowly work up to 30 minutes on a regular basis.</p><!–mep-nl–><p><!–mep-nl–>Next up, we have…</p><!–mep-nl–><p><!–mep-nl–><strong>Low Impact Muscle Strengthening Exercises</strong><br><!–mep-nl–><!–mep-nl–>&nbsp;</p><!–mep-nl–><p><!–mep-nl–><a href=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Muscle-Strengthening-Exercises-to-Manage-Osteoporosis.jpg”><img title=”Muscle-Strengthening-Exercises-to-Manage-Osteoporosis” src=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Muscle-Strengthening-Exercises-to-Manage-Osteoporosis.jpg” alt=”Photo Credit: Diabetes Care via Compfight cc” class=”wp-image-193 size-full” height=”332″ width=”495″ srcset=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Muscle-Strengthening-Exercises-to-Manage-Osteoporosis.jpg 495w, http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Muscle-Strengthening-Exercises-to-Manage-Osteoporosis-300×201.jpg 300w” sizes=”(max-width: 495px) 100vw, 495px”></a></p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><p class=”wp-caption-text”>Photo Credit: Diabetes Care via Compfight cc</p><!–mep-nl–><p><!–mep-nl–>Toned and strong muscles are seen to prevent bone density loss and they also prevent falls. However, even muscle strengthening exercises (the high intensity ones) can hurt the bones for a person with osteoporosis. But not to worry, you can make the most of the low impact ones:</p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><ul><!–mep-nl–><p></p><!–mep-nl–><li>Lifting free weights and weight training with them</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Different weight machines with not too high weights</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Resistance training with elastic exercise bands</li><!–mep-nl–><p><!–mep-nl–></p></ul><!–mep-nl–><p><!–mep-nl–>Ideally, you should engage in this for about 2 to a maximum of 3 days per week. You do not need more than that.</p><!–mep-nl–><p><!–mep-nl–>And finally, the last one – specifically for osteoporosis management in those with an advanced condition…</p><!–mep-nl–><p><!–mep-nl–><strong>Non Impact Activity Options</strong></p><!–mep-nl–><p><!–mep-nl–>These are alternatives for exercise – they are non impact, so safer for your bones. Yet, they increase bone strength and density, and also improve coordination and balance. Examples include:<br><!–mep-nl–><!–mep-nl–>&nbsp;</p><!–mep-nl–><p><!–mep-nl–><a href=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Yoga-To-prevent-osteoporosis-.jpg”><img title=”Yoga-To-prevent-osteoporosis” src=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Yoga-To-prevent-osteoporosis-.jpg” alt=”Photo Credit: Nachtmeister via Compfight cc” class=”wp-image-194 size-full” height=”328″ width=”493″ srcset=”http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Yoga-To-prevent-osteoporosis-.jpg 493w, http://www.womenshealthafter40.com/wp-content/uploads/2015/02/Yoga-To-prevent-osteoporosis–300×200.jpg 300w” sizes=”(max-width: 493px) 100vw, 493px”></a></p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><p class=”wp-caption-text”>Photo Credit: Nachtmeister via Compfight cc</p><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><ul><!–mep-nl–><p></p><!–mep-nl–><li>Tai Chi</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Posture exercises</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Functional exercises</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Pilates</li><!–mep-nl–><p><!–mep-nl–></p><!–mep-nl–><li>Yoga</li><!–mep-nl–><p><!–mep-nl–></p></ul><!–mep-nl–><p><!–mep-nl–>There may be others, but for those you need to talk to your doctor and your instructor to determine what is safe for you. And once you have done all that – start out with training your bones and muscles, so as to improve your quality of life. But at the same time remember that osteoporosis prevention and management is a lot more than just exercise. It involves giving up smoking and drinking alcohol or coffee, and eating a healthy and balanced diet along with following a few natural remedy options. In fact, your weight is also a contributing factor, so stick within your normal BMI. And if you follow all of the above properly, osteoporosis will cease to be a matter of worry for you!</p>