Even if you suffer from osteoporosis, then you can still take part in an exercise program which is good for your bones.
People with the condition may worry that they could fall while they are exercising which could lead to a broken bone. However, studies have shown that regular exercise can actually reduce the likelihood of falls because your balance and coordination will improve. Your muscles and bones will also become stronger which is really useful for people who are receiving osteoporosis treatment in St. Louis.
Check With Your Doctor First
Before you start any exercise program, you should consult your doctor first. They will be able to advise you whether the exercises you will be doing will be safe.
The types of exercises that should be carried out can vary from person to person based on their circumstances. When you are devising an exercise plan, then you should take the following things into account:
– Risk of fracture
– Strength of muscles
– Range of motion
– Level of physical activity
– Fitness levels
Your doctor will also be able to advise you whether any other health conditions you may have could affect your exercise plans. They may also be able to arrange for you to see a physical therapist as part of your osteoporosis treatment in St. Louis.
Weight Bearing Exercises For Osteoporosis
These types of exercises don’t necessarily mean that you will be lifting weights. Instead, it refers to the fact that you will be on your feet so that your bones and muscles are fighting against gravity in order to keep you standing upright. Over time your muscles will become stronger, as will your bones.
There are two main types of weight bearing exercises – low and high impact.
Some examples of high impact exercises include:
– Brisk walking
– Step aerobics
– Jumping rope
– Working in the garden
– Climbing stairs
You will need to check with your doctor before starting these types of exercises because they do come with a higher risk of breaking a bone. Your doctor may recommend that if you are new to exercising, then you try low impact exercises first which can include:
– Low impact aerobics
– Elliptical training machines
– Stair stepping machines
When you start any new exercise program you should start off slowly at first and gradually increase the amount of time that you spend exercising each day over time. Eventually you will want to get to the point where you are able to exercise for thirty minutes at a time, several times a week.
Strengthen Your Muscles
It is important to spend as much time on your muscles as it is your bones. This is because having strong muscles can slow down the loss of bone mass that is associated with osteoporosis. It also makes you less likely to fall.
There are some of these exercises that you can do without equipment such as squats and push-ups. You may want to use equipment such as free weights and elastic exercise bands. If you are going to a gym, then there may be weight machines available for you to use.
You should be including strength training to your workouts between two and three days per week.
These exercises will improve your coordination and flexibility which will make it less likely that you will have a fall.
The best type of exercises to do are those that focus on balance. You may want to consider trying practices such as Tai Chi, Yoga and Pilates. These can all help you improve your posture and this may make it less likely that you will get sloping shoulders which can sometimes occur with osteoporosis. Not every exercise within these programs will be suitable for you and so you should talk to your doctor about any specific exercises that you should avoid.
Exercise can be an important part of your osteoporosis treatment in St. Louis, but it should not be the only thing that you do. You also need to watch your weight and make sure that you include enough calcium and vitamin D in your diet. You should also avoid smoking and drinking too much alcohol. Your doctor may also prescribe you medication to help you deal with the condition.