Exercises for osteoporosis

Osteoporosis is a common pathology in women with menopause. This results in a reduction in bone mass. Leading to excessive bone fragility and a high risk of fracture. Adapted physical activity occupies a preferential place in the treatment of this pathology. Exercise and bone health Physical activity is essential for bone health. Indeed, in women with menopause it allows to slow down the loss of bone mass. In addition, physical activity reduces the risk of falls. This is because muscle strength, flexibility, balance and coordination are improved. Contrary to certain received ideas, physical activity is not incompatible with osteoporosis. However, to obtain the expected benefits and limit the consequences related to this pathology, it must be adapted to the abilities and physical form of each person who wishes to practice it. For safer practice, it is recommended to consult with your doctor. Trying to evaluate the significance of bone loss and fracture risks. Exercises to perform The choice of exercise should prioritize the development of bone mass in the areas of greatest risk. Such as the hip or neck of the femur. Since the feet and legs support the weight of the body, it is, for example, climbing stairs, walking or dancing. Another form of exercise is to try to create resistance that allows the bone mass of the requested body part to be reinforced. These types of activities may include stretching with elastic bands or exercises with weights or weight machines. Activities that improve balance and coordination, such as balance runs or tai-chi, allow Have to deal with situations that cause falls and can end in fractures. Activities that improve posture, such as exercises for the trunk and upper limbs, swimming or aquagym, allow you to limit the reduction of the waist and the curvature of the back. The frequency and duration of activity varies depending on the intensity of the effort provided during the exercise. If physical activity is light or moderately intense, such as walking, you can exercise daily in sessions of 30 minutes to 1 hour. For a higher intensity activity, such as swimming or aquagym, it is recommended to practice 30-minute sessions, 2 to 3 times a week. This allows for better muscle and joint recovery. However, you have to be vigilant against certain types of exercises. Some examples are collective activities and combat sports. Since they involve twisting and jumping, adding extra pressure to the spine. Likewise, winter exercise, such as horse riding, increases the risk of falls and should be avoided. Without a doubt, physical activity will help relieve osteoporosis and make us feel better in many other ways. Therefore, consult with your doctor and decide to have a healthier life.