Osteoporosis is a condition in which the bones thin down over a period of time making them vulnerable to fractures. This is more common in women than men especially post- menopause. Many studies have brought out that exercising could improve the bone density.
Resistance exercises like lifting weights done two to three times in a week is found to have improvement in bone density. The bones that bear the load while exercising get stimulated for retaining more calcium and increase the density. Due to the pulling effect of the muscles around the weight bearing bones, bone building gets stimulated. Any exercise which has the ability to place force on the bone will ensure its strengthening.
Some of the weight bearing exercises include; running, walking, climbing stairs, weight lifting and hiking. Exercises like cycling or swimming are not weight bearing exercises.
Exercising has a general overall beneficial effect on the health. Although exercise alone will not be able to increase density of bones, it has the ability of reducing risks of falls. This is attributed to the strength of the muscles around the bones which improve by exercising. Although research has not been able to pin-point to any set of exercises for people suffering from osteoporosis, weight bearing exercises are often recommended.
For people aged 40 and above, or having disorders like high blood pressure, obesity, diabetes or heart ailments, exercise routines should be recommended by their doctors. One should not indulge in extreme form of exercising like marathon running since this might have an adverse effect instead and cause osteoporosis.
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