Dr. Raghvendra Jaiswal Orthopedic Surgeon Kanpur
Top 7 Exercises to Strengthen Your Bones and Prevent Osteoporosis
When you have osteoporosis, exercises can play a vital role in strengthening your bones as well as reducing your risks for falls through balance exercise. But before you begin with any exercise, it is essential to get your orthopaedic doctor’s approval first. Your orthopedic doctor/bones doctor (haddi ke doctor) will be able to help you and point you to what exercises are best for you, depending on your condition, your age, and other physical constraints
Benefits of Exercise
It’s never too late to start doing workouts or exercising. Regular physical activity can:
- Increase muscle strength.
- Improve balance.
- Decrease the risk of broken bones.
- Improve posture.
- Lessen pain.
If you have Osteoporosis, exercising means finding the safest and most enjoyable activities for you based on your overall health and amount of bone loss
Before You Start
Consult your healthcare provider before starting any exercise program for osteoporosis. You might need some tests first that include-
- Bone density measurement.
- Fitness assessment.
In the meantime, think about what kind of activities you enjoy the most. If you choose an exercise that you enjoy, you may likely stick with it over time
Choosing the correct form of exercise
These kind of activities are often recommended for people with osteoporosis:
- Strength training exercise, especially for the upper back.
- Weight-bearing aerobic exercise like walking.
- Stability and balance exercise
People with more advanced osteoporosis may have a risk of a broken bone. They might be discouraged from doing specific exercises. Ask your physical therapist whether you’re at risk of osteoporosis-related problems. Let’s find out what exercises are safe for you
Exercises that build healthy bones
While most of the exercises are good for you, not all activities are good for your healthy bones. For example, weight-bearing exercises can help you to build healthy bones. These activities involve challenging your muscle strength against gravity and putting pressure on your bones. As a result, your bones will signal your body to produce added tissue to build stronger bones. Exercises like walking or swimming may be beneficial to your lung and heart health but won’t necessarily help you strengthen your bones.
Anyone with osteoporosis who’s looking to increase their bone strength can benefit from the following seven exercises which are easy to do at home
Bicep Curls
You can do bicep curls with either dumbbells weighing between 1 to 5 pounds or a resistance band. They can be performed seated or standing, depending upon your comfort.
- Take a dumbbell in each hand. Or step on a resistance band while holding an end in each hand.
- Pull the bands or weights in towards your chest, watching the bicep muscles on the fronts of your upper arms contract.
- Lower your arms to return to the starting position of your body.
- Repeat it eight to 12 times then rest and repeat for the second set, if it is possible
Hamstring curls
This activity strengthens the muscles in the backs of your upper legs. You have to perform this exercise from a standing position. If necessary, place your hands on a piece of heavy furniture to improve your balance.
- Stand with your feet shoulder-width apart. Slightly move back your left leg until only your toes are touching the floor.
- Contract the muscles in the back of your left leg to lift your heel toward your buttocks.
- Slowly control your left leg as you lower it back to its starting position.
- Repeat the exercise between eight and 12 times. Take rest and repeat the exercise in your right leg.
Squats
Squats can strengthen the front of your legs and your buttocks as well. You don’t have to squat deeply to be effective.
- Start with your feet hip-width apart. Rest your hands lightly on a sturdy piece of furniture for balance.
- Bend at your knees to slowly squat down. Keep your back straight and lean forward slightly, feeling your legs working.
- Do Squats only until your thighs are parallel to the ground.
- Tighten your buttocks to return to your standing position.
- Repeat this exercise 8 to 12 times
Foot stomps
The goal of exercise to reduce osteoporosis is to challenge the critical areas of your body that osteoporosis most commonly affects, such as your hips. One way to challenge your hip bones is through the foot stomps.
- While standing, stomp your foot, by imagining you are crushing an imaginary can underneath it.
- Repeat it four times on one foot, then repeat the exercise on the other foot.
- Hold a railing or a piece of furniture if you have difficulty maintaining your balance
Shoulder lifts
You’ll also need weights or a resistance band to do shoulder lifts. You can do this activity from either a standing or seated position.
- Take a dumbbell in each hand. Or step on a resistance band while holding an end in each hand.
- Start with your arms and hands at your sides.
- Slowly raise your arms out straight before you, but don’t lock your elbow.
- Lift to a comfortable height, but it should not be higher than shoulder level.
- Repeat it eight to 12 times, then rest and repeat it for the second set, if it is possible
Hip leg lists
This exercise strengthens the muscles around your hips and enhances your balance. Place your hand on heavy furniture to improve your balance as needed.
- Start with your feet hip-width apart. Shift your weight to the other side of your leg.
- Flex your right foot and keep your right leg straight as you lift it to the other side, no more than 6 inches off the ground.
- Lower your right leg.
- Repeat it to 8 to 12 times. Return to your standing position and repeat it with the other leg
Ball sit
This activity can promote balance and strengthen your abdominal muscles. It should be performed with a giant exercise ball. You should also have someone to act as a spotter to help you maintain your balance.
- Sit on the activity ball with your feet flat on the floor.
- Keep your back as straight as possible while maintaining your balance.
- If you can, hold your arms out at your sides, palms facing forward.
- Hold the position as long as for one minute, if possible. Stand, rest, and repeat the exercise up to two more times
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