General Practice 2022

5 best exercises for osteoporosis

Table of contents:

5 best exercises for osteoporosis
5 best exercises for osteoporosis

The best exercises for osteoporosis are those that help to increase muscle strength, bones and joints and improve balance, because in this way it is possible to prevent deformities and bone fractures, improving the person's quality of life.

Thus, some of the exercises that can be indicated are walking, dancing and some weight training exercises, for example, as they are less impact activities and promote bone strengthening. In some cases, physiotherapy may also be recommended, which may be indicated 2 to 4 times a week.

In addition to exercise, it is also important that the person has a he althy and balanced diet rich in calcium, and it is also important to take medication that may have been prescribed by the doctor.

It is important that the exercises are performed under the supervision of a physical education professional or physical therapist, as this is how it is possible to prevent complications. Some of the exercises that can be indicated in the treatment and prevention of osteoporosis are:

1. Walk

Walking is a great exercise option for osteoporosis, as in addition to being low-impact, it helps to increase bone density, making bones stronger and thus reducing the risk of fractures. In addition, walking helps to improve balance and motor coordination, reducing the risk of falls and, consequently, fractures. It is recommended that the walk be done every day for at least 30 minutes.

2. Dance

Dance also helps to prevent osteoporosis, as it works directly on the bones of the legs, hips and spine, helping to delay the loss of minerals in the bones, in addition to improving blood circulation, cardiorespiratory capacity and improving quality of life.

3. Go up stairs

Climbing stairs is also a great exercise for osteoporosis, as it stimulates bone mass production. However, this exercise is not recommended for everyone, as the impact is a little greater. Therefore, it is important to consult an orthopedist or physical therapist to find out if climbing stairs is a good option.

4. Bodybuilding

Bodybuilding is also an exercise option for osteoporosis as it puts tension on muscles and bones, helping to increase bone density and strengthen bones. In addition, weight lifting is excellent for promoting the formation of strong and he althy bones. However, it is important that weight training is done under the supervision of a physical education professional.

5. Water aerobics

Water aerobics also helps to prevent and treat osteoporosis, as it is also capable of favoring the deposition of calcium in the bones and, consequently, strengthening the bones.In addition, water aerobics also helps improve physical conditioning, relieves stress and anxiety and strengthens muscles.

When physical therapy is indicated

Physiotherapy is often indicated with the aim of preventing complications, such as bone deformations and fractures and, therefore, is usually recommended for people who have a higher level of bone loss. Thus, in physiotherapy sessions, stretching and muscle strengthening exercises are performed, as well as exercises that help to increase the amplitude of the joints. See how physiotherapy for osteoporosis is performed.

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