Ordinarily, your bones possess the density and strength required to support your weight and absorb various forms of impact. However, as you age, your bones naturally experience a reduction in density and a diminished capacity for self-renewal or regrowth. In cases of osteoporosis, your bones become significantly more fragile and weaker than they should be. According to a research study published in the National Library of Medicine, osteoporosis affects over 200 million individuals, with its prevalence increasing as you age. It is more common in females than males, with percentages ranging from 2% to 8% for males and 9% to 38% for females in developed regions.
While medications and dietary supplements can slow the loss of bone mass, incorporating regular exercise is equally crucial to fortify your muscles.
WAYS TO RELIEVE PAIN
Walking: Engaging in weight-bearing activities like brisk walking is highly effective for bolstering bone density and enhancing overall strength.
Strength Training: Resistance exercises using free weights or resistance bands help strengthen muscles and bones. Focus on the major muscle groups, including the legs, hips, back, and arms.
Tai Chi: This low-impact exercise improves balance, flexibility, and strength, reducing the risk of falls and fractures.
Yoga: Certain yoga poses can improve posture, balance, and flexibility. It’s essential to practice under the guidance of an instructor who understands the needs of individuals with osteoporosis.
Pilates: Pilates exercises can help strengthen the core muscles, improve posture, and enhance balance.
Cycling: Cycling is a low-impact aerobic exercise that’s gentle on the joints and can be suitable for those with osteoporosis.
Aerobic Exercises: Low-impact aerobic activities like swimming and water aerobics can improve cardiovascular health without putting too much stress on the bones.