Many studies have proven the role of exercise in preventing Osteoporosis, as there are special types of exercise that work to strengthen the bones of the body and maintain their density.
Regular exercise has a significant role in maintaining and enhancing the health of the various body organs.
As it has an internal effect that surpasses its external effect in stages, as it enhances the health of the heart, arteries, lungs work and more.
Studies have also shown the importance of exercise in strengthening bones and reducing mineral loss, preventing osteoporosis, and affecting bone density.
Osteoporosis weakens the bones to where they become fragile, and just doing very simple actions that require the least amount of pressure, such as bending forward, lifting a vacuum cleaner, or even coughing, may cause bone fractures.
The reason for this weak bones is, in most cases, because of a deficiency in the level of calcium and phosphorous, or a deficiency of other nutrients in the bones such as vitamin D.
The bones are the chief support for the body in the face of gravity and help him stand and move. And the younger the person and the more active. The more active the cell regeneration and the more bone tissue newly produced than what the body may lose, which increases bone density.
A person’s bone mass reaches its peak around the age of thirty. After which the body loses bone density gradually with age because of the associated lack of movement and activity.
Women over the age of forty are the most vulnerable to osteoporosis, because of the hormonal changes that occur at menopause that affect the metabolism of the bones.
Eating a healthy diet rich in calcium and other important minerals, along with regular exercise throughout a person’s life, starting in childhood, reduces the risk of developing osteoporosis.
Many studies have shown the role of exercise in preventing osteoporosis, and that we usually associate a lazy lifestyle with encouraging calcium withdrawal from bones and loss of bone mass.
Fractures usually occur in osteoporosis patients because of falls, the inability to balance and lack of flexibility, and here comes the importance of exercising regularly, as these help build and strengthen muscles and give the body the flexibility and balance necessary to facilitate its movements, thus reducing the chances of falls and the occurrence of fractures!
Exercises to prevention of osteoporosis!
There are special types of exercise that work to strengthen the bones of the body and maintain their density. And these include muscle-strengthening exercises, weight-bearing exercises, balance and flexibility exercises, and the details are:
They are exercises in which you move your body against gravity while maintaining an upright posture. And they can be high-impact or low-impact.
And high-impact exercise may help most in strengthening and maintaining bones and preventing osteoporosis. Examples include: dancing, hiking, jogging, rope jumping, climbing stairs, tennis, intense aerobic exercises, and climbing.
As for low-impact weight-bearing exercises, which may also help maintain strong bones, they include: Use of Elliptical training machines, low-intensity aerobic exercises, walking with a treadmill machines, or using the Stair-Staircase. step machines, brisk “jogging”.
The recommended time to do weight-bearing exercises is 5-6 days a week, for a period of not less than 30 minutes a day, and it may not be consecutively during the day, as dividing it into several times during the day will have the same effect when doing it Sequentially.
Muscle-Strengthening Exercises or Resistance exercises:
They are exercises in which you move your body to raise a weight or against some resistance. And the resistance here is against gravity, and includes lifting weights, the use of weight machines. Using the rope or elastic band, elastic exercise bands, exercises to raise the weight of the body.
We usually recommended to do these exercises 2-3 days a week, so we repeat each exercise at least 8-10 times a day.
Balance and Flexibility functional exercises:
Examples include yoga and Pilates, which help improve flexibility, strength, and balance.
It is possible to do balance exercises every day or whenever the need arises. Especially for you who do not have the required balance.
How to face osteoporosis?
It is preferable before starting any exercise, especially for the elderly or those suffering from medical and health problems to consult a specialist doctor. And it may be necessary in the beginning to do several checks for those who may suffer from osteoporosis or thinning of the bones, including: examination of bone density, evaluation of physical fitness.
It is worth noting the risk of doing some exercise for people who suffer from osteoporosis or are at risk of fractures in them, so we advise them to contact the physiotherapist and doctor supervising their condition to determine the exercises for them.
Anyone suffering from osteoporosis should take the following into account when exercising:
- Avoid strenuous exercises that could lead to fractures in weak bones, such as jumping and jogging.
- Choose slow exercises, movements easy to do, and avoid what needs rapid movements, such as tennis, bowling, and golf.
- Avoid bending and twisting exercises, such as exercises to touch the toes, or that increase direct pressure on the spine which may make it vulnerable. Here some yoga movements may be dangerous.
As for what exercises it permits for people with osteoporosis. It depends on injury and the extent of the patient’s susceptibility to fractures. And here is the most important thing that can practice:
- Strength exercises, especially water exercises such as swimming.
- Aerobic exercises.
- Flexibility and balance exercises.
Advice that the osteoporosis patient should follow to alleviate the symptoms of the disease
1. Many studies have showed that physical activity is one of the best ways to improve and enhance energy. As it helps to maintain joint flexibility and helps to lose weight, which relieves excess pressure on the joints.
2. Be sure to eat a balanced diet, as studies have shown that eating a variety of nutrients helps relieve symptoms of arthritis. Foods rich in vitamin C, fruits and vegetables, omega-3 fatty acids, found in fish and fish oil, may also help. In relieving pain.
Your menu should include low-fat dairy, fish and lean meats. Choose healthy fats, such as nuts and avocados, and healthy oils, including olive and canola oil.
3. You must follow a diet to lose excess weight because the weight gain puts pressure on the knees, spine, hips, ankles and feet.
Losing weight can ease the symptoms of arthritis, so eat foods that contain fewer calories to lose excess weight.
4. Get enough sleep, which helps you deal with pain and stress, which are symptoms of arthritis.
It is best to sit down watching TV or interact with computers from your bedroom.
If you do not feel comfortable in bed because of arthritis, try to use pillows under the joints to relieve pain, and if the problem does not end, talk to a doctor for treatment.
5. I use over-the-counter medications to relieve pain and relieve arthritis. But I know their side effects, because they may cause liver problems or stomach irritation and bleeding.
Therefore, read the side effects of the medicine or go to the doctor. Do not take painkillers for over 10 days without consulting a doctor.
Risk factors that increase your chances of developing osteoporosis:
- Age, as the risk of infection increases with age.
- Sex, as the bone mass of women, is less than that of men, and the absorption process increases in women after entering menopause.
- The presence of cases of osteoporosis in the family (genetic factor).
- Prolonged sex hormone interruption during the perimenopause.
- Removal of the ovaries or ovaries, or premature menopause (before the age of 45).
- Pancreatic disease and diabetes.
- Not enough calcium in food.
- Insufficient exposure to sunlight, and thus not getting enough vitamin “D”, which formed under the skin with the help of ultraviolet light and is very necessary for the absorption of calcium.
- Weak build and extreme thinness.
- Not engaging in physical activity.
- Smoking, which is a very important risk factor, prevents calcium absorption.
- Drinking excessive amounts of coffee, caffeine, and soft drinks that block calcium absorption.
- Infection with gastrointestinal diseases (absorption impairment).
- Thyroidopathy and Parathyroidism.
- Long-term use of certain medications (corticosteroids, epilepsy drugs, Thyroidopathy drugs, to name a few).
- Decreased levels of estrogen in women and testosterone in men.
Prevention of osteoporosis
1- Follow a balanced and complete diet:
- Rich in calcium sources, such as dairy products, red meat and grains.
- Rich in Vitamin D, which helps absorb calcium.
- Avoid drinking coffee, tea, and soft drinks as much as possible.
- Avoid smoking.
2- Maintaining a normal and weight.
3- Exercising regularly and maintaining a high level of physical fitness.
To Read: Benefits of Pre-Sleep Exercises