Osteoporosis is a medical condition where due to the loss of mineral density there is an increase of the fragility of the bones and as such is a major cause of disability in older women. And while the mere thought of exercise can be scary because you are afraid of possible injuries, in the long run exercise can help you improve your balance, muscle strength and lessen the possibility of injuries. It can also lead to increased bone density in the long run.
If you suffer from osteoporosis, it is best to consult a doctor before you begin with any type of physical activity. A bone density test may be necessary as well as an overall test to assess your current fitness condition. Doctor will help you make the choice most suitable for your condition. It is best to choose the activities that you enjoy, as you are more likely to stick with that routine over a longer period of time.
In general there are 3 types of exercises and activities that are recommended for osteoporosis sufferers.
One of the activities suggested is the flexibility training as it can lead to increased mobility of your joints, which in turn will prevent possible muscle injuries. It is recommended to do the stretches after you have finished with your workout as the muscles are warmed up so there is less risk of injury. Stretching should be done with slow, controlled and gentle movements.
Another activity that is suggested is the weight bearing aerobics such as walking, gardening and dancing. The premise of weight bearing aerobic activities is that while you are being active your bones are supporting your weight while you stand on your feet. Such activities would also include swimming, which can be very beneficial in the rehabilitation process after a suffered fracture.
Strength and resistance training- where you use resistance to develop more muscle, are a good choice for osteoporosis sufferers. It is very effective for bone stimulation and it slows down the mineral loss. Strength training would include activities such as using weight machines, free weights and resistance bands.
It is recommended to stay clear from high intensity workouts such as running, jogging, jumping as they could lead to injuries. In general any type of jerky and uncontrolled movements should be avoided. Also it is recommended to avoid activities where you would bend and twist your waist, as this compresses the bones in your spine. Sports that should be avoided are tennis, bowling, golf and some types of yoga.
Even if you suffer from osteoporosis and you have never exercised in your life, it does not mean you can not have a better quality of life with exercise. The good thing about exercise is that regardless of your overall health it is never too late to start.