Osteoporosis is a disease that affects the bones, making them more fragile and vulnerable to fractures or cracks. Usually it attacks mostly people over 50, especially women after menopause. Can they suffer hip fractures, wrist or some of the vertebrae of the spine, after a stroke, a fall or strain. Know what are the best exercises to prevent and treat osteoporosis.
What to know about osteoporosis?
It is the most common type of bone disease. It increases the risk of cracks and fractures in the bones. The Osteoporosis occurs when the body does not have the capacity to produce new bone. This disease is often genetic, and therefore inherited from father to son. Other causes are not consuming the recommended amount of calcium during life in general and menopause in particular.
Osteoporosis not only appears in women during menopause, but also men who may be suffering after 50 years, when the body stops producing as much testosterone (male hormone).
Other factors of this bone problem may be:
- Being in a bed-ridden.
- Some conditions.
- Taking certain medications.
- Family history.
- Low body weight.
- Insufficient nutrient diet.
- The smoking.
- The absence of menstrual periods.
In the absence of symptoms in the early stages of osteoporosis, people do not realize that the suffering. Often it diagnosed when the patient falls and breaks a bone. It can also cause pain for no apparent reason, loss of height or stooped posture (called kyphosis).
Exercises for osteoporosis
In addition to following a balanced diet, it is necessary to avoid certain activities suffer from osteoporosis in the future, or the picture is not so serious. Bone metabolism will be increased by following a strength training program involving a moderate impact on the joints. Including movements necessary for both the upper and lower body.
It is also good aerobic exercise, such as walking, biking, swimming, dancing or jogging (depending on the capabilities of each person). Thus, optimal cardiopulmonary system as an additional benefit is maintained.
Before starting the exercises, it is good to consider the following recommendations:
- No pushups fully the trunk, because you can damage your column or to fracture it in the case of osteoporosis is advanced.
- Avoid keeping the breath for a long time, keep the steadily better.
- Perform three sets of 10 to 15 repetitions, resting a half minutes between each set.
- These exercises are to be carried out 3 to 5 times a week.
- Do not forget the warm-up and stretching well at the end of the routine.
Walk briskly for 15 minutes without stopping, if possible in a park (you do not have to walk looking shops or stopping at traffic lights).
Lean back in the chair, standing, and bend one knee, partially, always keeping the back straight. Up and down the knee to what you can.
Standing against the wall, with the supported hands, carrying the body forward, it is diagonally without lifting the feet or heels off the floor. Bend your elbows and bring your chest toward which are supported hands. Hold a few seconds and returns to the starting position.
Lean against the wall, standing but this time back. Spread your legs wide hips and bend your knees. Try to go up and down carefully.
Up and down a step or more. Another option may be to come up with the right foot, leaving the left leg hanging in the air and back to the previous step. Then do the same with the foot left.
Sitting in a chair with your back against the back, he puts his hands behind his head, the nape of the neck. Open up the chest as you inhale and air box filled your lungs. Take your elbows back as far you can.
Also sitting, he puts his hands to the sides of the waist and breathe deeply as you pull back elbows and shoulders.
Lying on a mat on the floor, stretching his right arm back and press the palms against the ground a few seconds. Return to the starting position and do the exercise with your left arm.
Put the wall side manner, i.e. with a shoulder at that surface. Take the wall with the nearest hand. Take a step forward with the nearest wall leg and bend the knee. Hold for a few seconds and returns to the starting position. Then repeat with the other leg.
Lying on your back, the arms at the sides of the trunk. Bend your legs and supports the soles of the feet. Carefully raises the pelvis skyward. Hold a few seconds and returns to the initial position.