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Osteoporosis and Exercise

Osteoporosis and Exercise

by: Dr. H.L. Nawlakha
Sr. Consultant – Internal Medicine Paras Bliss, New Delhi

Osteoporosis is a condition characterized by a decrease in the thickness of bone, reduction in its strength and bringing about delicate bones. Osteoporosis actually prompts porous bone that is compressible, similar to a sponge. This disorder of the skeleton weakens the bone and results in frequent fractures (breaks) in the bones. Bones that are influenced by osteoporosis can break (fracture) with the moderately minor damage that regularly would not make a bone fracture. The fracture can be either in the form of cracking or collapsing (as in a compression fracture of the vertebrae of the spine). The spine, hips, ribs, and wrists are regular ranges of bone fracture from osteoporosis in spite of the fact that osteoporosis-related fractures can happen in any skeletal bone.

SYMPTOMS ASSOCIATED WITH OSTEOPOROSIS:

The early signs of osteoporosis may show no indications. In the later stages, osteoporosis might cause dull pain in the bones or muscles, especially in the lower back or neck. Afterwards, a sharp shooting pain may go ahead all of a sudden. The pain may not radiate, but rather it might get worse by a movement that puts weight on the region, might be accompanied by tenderness, and for the most part, starts to end down in one week.

EXERCISE FOR OSTEOPOROSIS:

Exercise not just builds muscles and endurance but also builds and maintains the amount and thickness of the bones. Types of exercises recommended on osteoporosis are:

  • Weight-bearing Exercises
  • Flexibility Exercises
  • Resistance Exercises
  • Weight-bearing means your feet and legs support your body’s weight. A few examples of weight-bearing exercise for osteoporosis are Walking, Hiking, Dancing, Stair climbing.
  • Resistance means you’re working against the weight of another object. Resistance helps with osteoporosis because it strengthens muscle and builds bone. It is proved that resistance exercise increases bone density and reduces the risk of fractures.
  • Free weights or weight machines at home or in the gym, Resistance tubing that comes in a variety of strengths, Water exercises are few of resistance exercises.
  • Flexibility is another important form of exercise for osteoporosis. Having flexible joints helps prevent injury. Yoga and stretching are few of flexibility exercises.
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