Staying active can strengthen bones and preserve mobility.If your doctor has recently diagnosed you with osteoporosis, or if you've already had a fracture, you might be avoiding exercise for fear of breaking another bone. Yet staying active is exactly what you should be doing right now. Show
If you've already had one fracture, the risk of an additional fracture is very high, so you have to do everything possible to lessen the likelihood that will happen. You need to try to increase bone density and prevent falls, and that's where exercise is so important. Exercise reduces your risk not only of falling, but also of fracturing a bone if you do fall. An analysis published in BMJ found that programs of balance, strength, and resistance training reduced the odds of falls resulting in fractures by more than 60%. Bone-strengthening programAn exercise program for osteoporosis should include four components:
Mix up your routine. Incorporate a variety of exercises to work different parts of your body and prevent boredom. Start safelyWhen you're just starting out, it can help to work with a physical therapist or certified personal trainer so you don't injure yourself. He or she can the exercises and explain how to do them safely. Always start slowly, with light weights and few repetitions, and build up from there. Don't worry if you can do only two or three biceps curls or leg lifts at first. Add one more repetition per week, until you can eventually do a full set of eight to 12 reps. Be gentle and mindful of your condition. If you've already broken bones in the spine, avoid activities in which you bend forward, reach down, twist, or lift heavy weights. Ask your doctor if you need to be aware of any other physical limitations based on your bone strength and general health. Osteoporosis care programRemember that exercise is an important part of osteoporosis care, but it is just one component of that care. Additionally you need to be certain you get enough dietary calcium, take a vitamin D supplement and practice fall prevention. Likely your doctor will also prescribe drug therapy to build bone density. Ask your doctor how all of these elements should work together as part of a comprehensive bone-preserving strategy.
How can I strengthen my lower back with osteoporosis?Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss.
Can you build back bone with osteoporosis?You can reverse the loss of bone density with medical therapies that may slow, maintain, or even increase your bone density. Your doctor may recommend taking certain medications to prevent or treat bone loss, and some may even help you rebuild bone density.
What exercises should you avoid if you have osteoporosis?With low bone density or osteoporosis, you should avoid:. Rounding poses or rounded spine movements.. Spine twist or any deep twists.. Corkscrew or bicycle.. Deep hip stretches (like the pigeon pose). Warrior pose.. Overpressure from teachers.. How do you reverse osteoporosis of the spine?The short answer is no, osteoporosis cannot be completely reversed and is not considered curable, but there are a number of health and lifestyle adjustments you can make to improve bone loss. Your provider may also prescribe you medications to help rebuild and slow down bone loss.
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