According to the Medical Researchers people with low bone density are at the higher risk of developing Osteoporosis. National Institutes of Health National Resource Center states that bone mass peaks during the third decade of life and after that we begin to lose bone. But this bone loss can be prevented with regular exercise. If you continue to exercise into middle age and beyond; risk of developing osteoporosis decreases undoubtedly. You can start a bone-healthy exercise program even if you are diagnosed with osteoporosis.
National Osteoporosis Foundation (NOF) suggests that as the people age, they should take the charge of their bone health. Along with diet and regular check-ups, a healthy and regular exercise regimen can help to slow down the aging effects while allowing you to maintain quality of life through activity and independence. A customized and regular exercise program may help to prevent falls and fall related fractures which quite so often result into disability and pre-mature death.
Which exercises can benefit bone health?
Exercises which can be beneficial for bone health and as well strengthen bones and muscles and improvise balance, co-ordination and flexibility can be categorized as follow :-
- High-Impact Weight-bearing Exercises: Activities like dancing, hiking, jogging, stair climbing, tennis which make you move against gravity are grouped under this exercise regime.
- Low-Impact Weight-bearing Exercises: Such activities help you to make bones strong while being a safer alternative to high-impact exercises. These include activities like; using elliptical training machine, using stair-step machines or moving fast on a treadmill or outside.
- Posture Exercises: Such exercises help to improve posture and reduce risk of developing ‘sloped’ shoulders and bone fracture as well.
- Hip and Back Strengthening Exercises: These include activities which are helpful in strengthening the muscles in the back and hips.
- Balance Exercises: These exercises strengthen your legs and as well evaluate or test your balance while reducing the risk of falling.
- Functional Exercises: These include activities for elder adults and specifically for those with limited movements. Such exercises improve how will you move and reduce the chances of falling and breaking a bone.
But it is to be kept in mind that before beginning any exercise regime, you should undergo a through medical examination in order to determine a safer exercise regime. Based on medical evaluation of the following factors a customized exercise regime is set up:
- Fracture Risk
- Balanced and Gait
- Muscle Strength
- Range of Motion
- Physical Activity Level
Your physical therapist would also consider your chronic medical conditions like; obesity, high blood pressure and heart disease. And thereafter, a customized program is designed based on the movement, limitation, personalized goal and health consideration of the clients.
Contact Active Physical Therapy for the state-of-art treatment of any of your musculoskeletal disease. Our treatment modules are planned and coordinated according to the needs, requirements and urgencies of our patients. The treatment modules co-ordinated by us will not only cure your current ailment but also pose a check on the further ones.