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5 exercises for osteopenia and osteoporosis

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The best exercises for people with osteoporosis or osteopenia are muscle building, walking or dancing, for example, they are activities that help to delay bone mineral loss, preventing the risk of fractures in the bones.

The practice of physical exercises helps to increase muscle strength, improve balance and posture, relieve pain, give a feeling of happiness and help in performing tasks and daily activities such as cleaning the house or cooking, for example. In addition, physical activity is essential for the strengthening of bones, as it guarantees the intake of calcium in the mist.

On the other hand, it is important to bear in mind that these exercises are contraindicated if the person has pain or inflammation when performing them or if discomfort arises for more than 24 hours before performing them. In these cases, you should go to the doctor as soon as possible so that he can evaluate the situation and recommend the most appropriate treatment.



The best exercises for those who suffer from osteopenia or osteoporosis include:

1. Walk

The walk helps to increase the bone density, making the bones stronger. In addition to this, this exercise improves balance and motor coordination, reducing the risk of falls and, therefore, fractures. Persons with osteoporosis or osteopenia must walk at least 30 minutes a day.

2. dance

The dance works directly on the bones of the legs, chair and column, helping to delay bone mineral loss. Asimismo, the dance favors the blood circulation and the heart.

3. Climb stairs

Climbing stairs is also an excellent exercise for osteoporosis, and it is recommended to exchange the use of elevators for stairs, especially downstairs, because the impact is greater and, for this reason, there is more stimulation in the production of bone mass.



4. Gardening

Gardening is also an excellent exercise for cases of osteopenia or osteoporosis, as long as the correct posture is maintained, it involves performing impactful movements, such as cutting the grass or using a knife to prune the plants, for example, strengthen the huesos. The garden is an excellent exercise to strengthen the bones of the arms.

5. Bodybuilding

Bodybuilding exercises tension in muscles and bones, helping to increase bone density and strengthen them. Weightlifting is excellent for promoting strong and healthy skills.

other exercises

Other exercises such as swimming, hydrogymnasia, cycling, yoga or tai chi chuan, although they do not increase bone density, improve cardiovascular function and concentration, balance and strength, helping to reduce risk of falls.

Before practicing any exercise, it is important to consult a doctor to evaluate the bone density and adapt the exercises to the physical conditioning of the patient’s age.

When to stop exercising

These exercises must be performed when there is inflammation or pain during the exercise or for more than 24 hours before performing it. In these cases, you should immediately consult a doctor to assess the situation, identify the cause and guide the appropriate treatment.

In addition to this, if the person suffers from severe osteoporosis or excess weight, the doctor may recommend not to perform any exercise until the bones become stronger. In these cases, I could recommend holding several physiotherapy sessions to help strengthen the muscles.

Possible contraindicated exercises

The least recommended exercises for cases of osteopenia and osteoporosis include:

  • High impact exercises: how to skip aerobics, can cause bone fractures;
  • Flexion and Torsion Exercises: such as touching the feet with the fingers of the hands or performing abdominal exercises, because there is a greater risk of fractures by compression of the column. Other activities that may require you to double or twist with strength at the waist are golf, tennis, bowling and yoga positions.

These exercises, despite being less recommended, can be carried out according to the severity of osteoporosis and the weakening of the individual’s bones. For this reason, it is always recommended to consult a doctor before practicing any exercise.

Know some home remedies that can be used to complement the treatment of osteoporosis, and also how the diet of a person suffering from osteoporosis should be.

Verified by RJ9823 – Public Utility – cc2.0

Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of this web council. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified. We never allow medication recommendations, medication package inserts or any medication guidance. We never allow partisan politics as information.

Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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