Osteoporosis is a condition which occurs more in women than men. Certain exercises are recommended for elders to prevent further deterioration of density and mass of the bones. Before commencement of any exercise routine, one should consult the doctor who would be able to suggest the best suited exercises which will not cause any new injury or aggravate older injuries.
One should not push through tough exercise routines in the very beginning. One should give ample time for the body to build up the required endurance and strength to avoid injuries. This will slow progression of bone loss in people already having osteoporosis. Exercising will cause demand of calcium which will do good to recover from bone loss.
Some of the exercises are:
- Flexibility: These exercises are aimed at improving flexibility. They enable easy movements of the joints which reduce the chances of fractures in case of falls. Pilates, tai chi and yoga are regarded ideal.
- Resistance: These exercises aim at improving specific movements using weights. One can pick up weights which are comfortable in handling and flex the elbows while bringing it up to the chest. One can choose free weights or machines for weight training.
- Weight bearing: These are aerobic exercises of high intensity like dancing, climbing stairs, and walking. Walking especially outdoors allows the body to absorb sun-light which is rich in Vitamin D. The walks should be brisk and the weight lifting routines should be for 30 minutes in slots as comfortable.
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