Why is exercise important for those with Osteoporosis?
Osteoporosis is a condition where bones that were once strong
and thick, become weak and brittle. It is normal to lose bone mass with
age, but losing bone mass, to the point where it results in frequent fractures,
can cause health problems and a loss of independence. Regular exercise can
not only prevent Osteoporosis, but can also decrease the rate of bone
loss, once it has begun.
What types of exercise are beneficial and safe?
A specific type of exercise - weight-bearing exercise - is
necessary to strengthen bones. Weight-bearing exercise is defined as any
activity one does to support one's body weight. Examples include walking
and climbing stairs. However, while doing weight-bearing exercises, it is
important to choose an activity that is safe for you and not dangerous to
the joints. A weight-bearing exercise does not need to be a high-impact
exercise, such as jogging. The force exerted by your muscles, on the bones,
also helps to strengthen them. The stronger a muscle is, more the force
it exerts upon the bone. Therefore, by strengthening your muscles, you can
also strengthen your bones. Weight lifting and resistance training are two
types of exercise that help to strengthen muscles. Even lifting a small
amount of weight on a regular basis, can have health benefits. Small hand
weights and resistance bands are examples of muscle strengthening equipment,
that are inexpensive and easy to use.
Weakening bones are part of a life process, that all people, especially
women, must face as they grow older. However, steps can be taken early in
life, to prevent Osteoporosis. While prevention is the best protection,
loss of bone density can be reduced with treatment including exercise, caution,
and diet. Exercise is an essential tool in the battle against Osteoporosis,
as it is effective in both prevention and treatment.
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