About half of all women and a quarter of men over 50 years old will break a bone because of osteoporosis, according to National Osteoporosis Foundation statistics.
"Without intervention, fragility fractures lead to multiple hospitalizations, a loss of independence and can even shorten a person's life span," says Michele Horn, DO.
A common misconception about Osteoporosis, a bone weakening disease, is that exercise will eventually lead to bone fractures. Yet, staying active and exercising regularly can help to strengthen muscles and improve overall bone health.
According to experts at Doylestown Health, regular weight-bearing and muscle-strengthening exercise (3 to 4 times per week) is effective for the prevention and management of osteoporosis. To build and maintain your bone density and reduce your risk of injury, try adding these exercises to your workout routine.
A low impact exercise that you can do anytime and anywhere, walking is the perfect starting point to better bone health. Without the need for equipment or an expensive gym membership, walking is the single best weight-bearing exercise for individuals with or at risk osteoporosis, according to experts at Doylestown Health. Try walking for at least 30 minutes per day, and make sure to invest in comfortable, supportive shoes.
Activities that improve your balance, flexibility, and strength are all beneficial exercises to reduce your risk of falling. Stretching can prepare you for future exercises while also lengthening tight muscles, reducing pain, and improving posture. Always remember to perform stretches slowly and to stop if you feel pain. Try stretching once or twice per day to see results.
Find your center and find the key to better bone health by adding yoga into your exercise routine. A great way to reduce stress and improve posture, yoga can also help you to prevent or slow bone loss. Yoga's established benefits, like improved coordination and balance, can help to prevent falls that lead to bone fractures. Meditate your way to better bone health with yoga.
Looking for a new exercise to try? Originally created as a martial art, Tai Chi is an exercise with many health benefits, including reducing of falls. Not only is it a stress relief, this exercise will also help you to build muscle, improve posture, and increase circulation.
A weight-bearing exercise, dancing can help to improve overall bone health by strengthening the muscles and reduce falls from shaky and weak legs. Joining a supervised dance program can also be beneficial because individuals with osteoporosis can exercise in a safe environment. Want to get back into the swing of things with better bone density? Make your way to the dance floor and show your bones what you're made of.
Before starting a new workout routine, be sure to consult your primary care provider or physical therapist to find which activities are most appropriate for you. Due to your specific degree of osteoporosis, you may be at a higher risk of fracturing bones with certain exercises.
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About Doylestown Health's Orthopedic Institute
For joint repair and replacement, spine and hand surgery, sports medicine and osteoporosis care, you’ll find Doylestown Health’s Orthopedic Institute is the perfect fit. With same and next day appointments available, our board-certified and fellowship-trained physicians treat all types of bone and muscle conditions. And for eligible joint replacement patients, our rapid recovery program helps patients return to the activities they love – faster.
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