Publisher's Synopsis
BUILDING STRENGTH, INCREASING BONE DENSITY AND IMPROVING POSTURE
Osteoporosis is a major cause of disability in older women. A bone-weakening disorder, osteoporosis often results in fractures in the hip and spine which can severely impair your mobility and independence. Certain types of exercise strengthen muscles and bones, while other types are designed to improve your balance which can help prevent falls. For postmenopausal women, regular physical activity can: Increase your muscle strength, Improve your balance, Decrease your risk of bone fracture, Maintain or improve your posture, Relieve or decrease pain. Exercising if you have osteoporosis means finding the safest, most enjoyable activities for you given your overall health and amount of bone loss. There's no one-size-fits-all prescription. Consult your doctor before starting any exercise program for osteoporosis. You might need some tests first, including: Bone density measurement, Fitness assessment. In the meantime, think about what kind of activities you enjoy most. If you choose an exercise you enjoy, you're more likely to stick with it over time.Strength training includes the use of free weights, resistance bands or your own body weight to strengthen all major muscle groups, especially spinal muscles important for posture. Resistance training can also help maintain bone density.
If you use weight machines, take care not to twist your spine while performing exercises or adjusting the machines.
Resistance training should be tailored to your ability and tolerance, especially if you have pain. A physical therapist or personal trainer with experience working with people with osteoporosis can help you develop strength-training routines.
A sedentary lifestyle, poor posture, poor balance and weak muscles increase the risk of fractures. A person with osteoporosis can improve their health with exercise in valuable ways, including: reduction of bone loss, conservation of remaining bone tissue, improved physical fitness, improved muscle strength, improved reaction time, increased mobility, better sense of balance and coordination, reduced risk of bone fractures caused by falls, reduced pain, better mood and vitality. Exercises that are good for people with osteoporosis include: weight-bearing aerobics exercise such as dancing, resistance training using free weights such as dumbbells and barbells, elastic band resistance, body-weight resistance or weight-training machines, exercises to improve posture, balance and body strength, such as tai chi.
Ready to discover more? Get a Copy of This Book Now
