Help regular exercise on the improvement of the health of the members of the body such as osteoporosis, the impact of the Interior explained the impact of the External, they are promoting the work of the heart and arteries and maintain their health as well as the lungs.
How to keep the exercise works to strengthen bones in the body protecting it from osteoporosis, and reduces loss of minerals, as well as maintain bone density.
What is osteoporosis
Osteoporosis is a disease of the bone and makes it weak to a degree fragile, even to do the simplest of business needs to great pressure such as: bending backward or forward, or cough, or lift something heavy, kind of, the break in the bone.
But the reason behind this pressure could be, low levels of phosphorus and calcium in the body or some other element that you need to bone such as vitamin D.
Bones are the primary factor which helps the body in the face of the Earth’s gravity, and make it able to stand up and speak, when a person is young many activity, the ability of cells to freezing is greater, and the ability to produce bone tissue talk, as compensation for losing his body.
The body reaches maximum bone mass at the age of thirty, then the body starts after that in the loss of bone density is gradual, the increased work due to lack of activity and movement.
Women are more prone to osteoporosis due to hormonal changes in menopause, which in turn affect the metabolic processes for the bones, so for those over the age of forty.
So it is advised to follow systems, healthy food and rich in various minerals, especially calcium and vitamin D, as well as attendance to exercise all the time, since childhood even reduce the chance of exposure to osteoporosis in the future.
There are multiple studies emphasized the importance of exercise to reduce the risk of osteoporosis, and follow the pattern of lazy in life, appear on the body bones where he pulls out the calcium, loss of bone mass by.
The reason behind fractures, that occur for those suffering from osteoarthritis is the falling or loss of ability to balance, so you should do daily exercises, even help in strengthening your muscles and build them properly and give the body the necessary flexibility to facilitate its movement.
For the people athletes who suffer from some diseases, rarely need to drugs for people who aren’t athletes, and therefore the sport back something positive and effective on healthy people and healthy people, and reduce the body’s need for drugs.
Help the wind in the Prevention of osteoporosis
Attendance at some types of exercise that increase bone strength, for people with osteoporosis, rely on that the body is moving weights, and the ability to flexibility and balance, such as:
Exercises to improve weights
This is where you move your body in position against gravity with body stay straight, may have been impact high or impact low.
One effect of the high is what holds the bone in large of vulnerability such as: aerobics namely aerobic exercises, dancing, jogging, hiking, and shopping.
And low-impact stimulates bone also and keep them strong, such as: playing an instrument Arts, and aerobics of low intensity, and the use of a machine walking on the stairs.
Preferably, the time period to do these exercises are five to six days a week, and not less than 30 minutes a day, and possible be unexpectedly during the day, and will have the same effect.
Exercises to strengthen the muscles
Also known as resistance exercises where the body moves to lift the weight or against resistance, where the resistance against gravity such as: weight lifting, or use a rubber band or cord or exercises that rely on lifting the body.
Better that you exercise two or three days a week, and all ten of 8 to 10 times a day.
Set the budget and flexibility
Like pilates and yoga because they increase the body’s flexibility and strength, and you can keep those exercises daily or when you need it.
But if you have osteoporosis or weak bones you should watch it:
If there are any health problems or older people, should be to consult a doctor before exercise, and may need some tests to make sure that they do not affect bone such as: assessment of physical fitness, and bone density testing.
There are exercises to carry some risk for people has lead them to fractions, preferably communicate with the doctor or treatment specialist to determine what is appropriate for the company.
Precautions for people with osteoporosis
Before exercise there are warnings must be observed by those persons, such as:
- Stay away from vigorous exercise, which may lead to a person to break bones, especially the bones weak, such as fast paced running and jumping.
- You should choose exercises slow, which can be performed by easily and stay away from Sports that need quick movement such as tennis, golf, bowling.
- You should stay away from exercises which are based on torsion and bending forward or backward, such as: exercises that are based on touching the toes and bending to reach them.
- Or exercises that increase the pressure on the spine directly to become more vulnerable, as there are some yoga movements that may pose a risk to the bone.
And some exercises are permitted to these persons, but must be knowing the degree of injury in the beginning, and the source for fractures the most important of these practices:
- Exercises that rely on strength, such as swimming, and aerobic exercises such as aerobics, and balance exercises and flexibility.
It might interest you also
The causes of osteoporosis and treatment of food
Osteoporosis in women