Osteoporosis: exercises for the treatment and prevention of the disease

Osteoporosis is a disease that causes a decrease in bone density, causing them to become more fragile and sensitive, more prone to fractures and cracks.

Usually, the disease develops in people older than 50 years, mainly in women after menopause. In this case, a person easily develops fractures of the hip, wrist and spine as a result of a blow, fall or heavy load.

Would you like to know what exercises are most effective in preventing and treating this dangerous disease? In this article we will tell you about it.





What you should know about osteoporosis

Osteoporosis is one of the most common skeletal diseases. A person suffering from osteoporosis increases the risk of bone fractures.

The disease develops when the body loses the ability to produce new bone tissue. An important role in its occurrence plays a genetic factor: often osteoporosis is inherited by children from their parents.

Other risk factors include calcium deficiency. The likelihood of developing osteoporosis increases when the human body during life or after menopause lacks this substance.

To renew bone tissue, our body needs calcium and vitamin D. If our body suffers from a deficiency of these substances, the bone structure becomes thinner and more fragile. As a result, the risk of fractures and fractures of bones increases.

Osteoporosis is at risk not only for women after menopause, but also for men over 50 years old. At this age, the production of the hormone testosterone decreases in the male body.

As for other factors affecting the occurrence of osteoporosis, it is worth noting the following:

• Long stay in bed.
• Some diseases.
• Taking certain medications.
• Family inheritance.
• Low weight.
• Poor nutrition that leads to nutritional deficiencies.
• Smoking.
• Lack of menstruation.

In the beginning, the course of the disease is asymptomatic, so many people do not know that they suffer from osteoporosis.. As a rule, it is diagnosed during the examination of a patient who received a bone fracture as a result of a fall.

Also, osteoporosis can cause pain that appears for no apparent reason, a decrease in human growth, kyphosis (curvature of the upper spine).





Exercises for the prevention and treatment of osteoporosis

To prevent osteoporosis, in addition to a balanced diet, it is necessary to perform some physical exercises.

The same goes for people who already have the disease, but it hasn’t progressed too far.

The metabolism in our bones becomes more intense when we perform a series of strength exercises with a moderate load on the joints. During their implementation, it is necessary to evenly involve both the lower and upper part of the body.

If you want to avoid osteoporosis, then aerobic activities such as walking, cycling, swimming, dancing, jogging will help you. The choice depends on the individual characteristics and capabilities of each person.

Aerobic loads normalize the work of the lungs and cardiovascular system.



Before you start exercising, pay attention to the following recommendations:

• In order to avoid damage or even fracture of the spine with progressive osteoporosis, do not flex the trunk strongly.
• During exercise, watch your breathing – it should be rhythmic.
• Perform three series of exercises (10-15 repetitions each). Between them, pause for a minute and a half.
• Exercise should be from 3 to 5 times a week.
• Before starting the class, do not forget to warm up to warm up the body well. The completion of the lesson should also be smooth.

Exercise

• A fifteen-minute walk without stopping. It will be better if you go to the park or some other quiet place (walks between store windows with stops at traffic lights do not count).
• With support on the back of the chair, standing on your feet, bend one leg in the knee. The back should remain straight. Lift and lower your leg, bending it in your knee as many times as you can.
• Get up and put your hands on the wall. Tilt the body forward so that it is a straight diagonal line. At the same time, watch your feet so that the heels do not come off the floor. The feet should rest entirely on the floor. Bending your arms at the elbows, lean your chest towards the wall. Hold a little in this position, and then return to the starting position.
• Stand with your back to the wall and lean on it. Carefully rise and descend, spreading your legs to the sides and bending them at your knees.
• Go up and down a few steps. Another option is to place your right foot on the top step and your left leg in the air. Then return to the starting position and repeat the exercise with the other leg.

• Sit on a chair and put your back on his back. Cross your arms at the back of your head. Take a deep breath and feel your lungs fill with air and your chest expand. Take your elbows back as far as possible.
• Sitting on a chair, put your hands on your lower back. Taking a deep breath, pull your shoulders and elbows back.
• Put a sports mat on the floor and lie on it. Pull your right hand back so that your hand touches the floor. Hold in that position for a few seconds. Then return to the starting position to repeat the exercise with your left hand.
• To perform the next exercise, you need to stand sideways against the wall, leaning on it with your shoulder and hand. Step forward with your foot closer to the wall. Bend your leg in your knee. Hold this position for a few seconds and return to the initial position. Repeat the exercise with the other leg.

• Lying on your back, put your hands along your body. Bending your legs at your knees, slowly lift your pelvis up. The feet should rest entirely on the floor. Stay in this position for a few seconds, then return to the original position.published

Emotional causes that destroy the harmony of our body

Gymnastics for the face: only 5 minutes a day and minus 10 years!





P.S. And remember, just changing our consumption – together we change the world!

Source: steptohealth.ru/osteoporoz-uprazhneniya-dlya-lecheniya-profilaktiki-zabolevaniya/