Q&A: Osteoporosis and train

DEAR MAYO CLINIC: My 70-year-old mom is an lively individual. She enjoys being outside, climbing and boating, and repeatedly enjoying tennis with a gaggle of different ladies. Just lately, she was recognized with osteoporosis and is nervous about sustaining her lively life-style for concern of harm. Can she proceed to train? If that’s the case, which sorts of workout routines will probably be finest for her?

Reply: Congratulations to your mom for remaining lively as she ages. Train is a crucial a part of wholesome getting older, however notably so within the presence of osteoporosis.

Many ladies erroneously imagine that train will result in a fracture. Definitely, whereas a bone-weakening dysfunction like osteoporosis usually ends in fractures within the hip and backbone—which might severely impair your mobility and independence—common bodily exercise can shield the bones.

General, the advantages of train for postmenopausal ladies are vital.

Common bodily exercise can:

• Enhance muscle power.

• Enhance steadiness and reduce threat for falls.

• Cut back the danger of bone fracture.

• Keep or enhance posture.

• Relieve or lower ache.

Exercising with osteoporosis is feasible—and inspired. Many sorts of actions are really useful for folks with osteoporosis.

Energy coaching workout routines

Energy coaching consists of using free weights, resistance bands or your physique weight to strengthen all main muscle teams, particularly spinal muscular tissues necessary for posture. Resistance coaching additionally may also help preserve bone density.

Should you use weight machines, take care to not twist your backbone whereas performing workout routines or adjusting the machines.

Tailor resistance coaching to your skill and tolerance, particularly you probably have ache. A bodily therapist or private coach with expertise working with folks with osteoporosis may also help you develop power coaching routines. Correct type and method are essential to stop harm and get probably the most out of your exercise.

Weight-bearing cardio workout routines

Weight-bearing cardio actions contain performing cardio train in your toes, along with your bones supporting your weight. Examples embody strolling, dancing, low-impact aerobics, exercising on elliptical coaching machines, stair-climbing and gardening.

Some of these workout routines work instantly on the bones in your legs, hips and decrease backbone to gradual mineral loss. In addition they present cardiovascular advantages, boosting coronary heart and circulatory system well being.

It is necessary that cardio actions, as useful as they’re in your total well being, will not be the entire of your train program. It is also necessary to work on power, flexibility and steadiness.

Swimming and biking have many advantages, however they do not present the weight-bearing load your bones must gradual mineral loss. Nonetheless, for those who get pleasure from these actions, do them. Simply make sure to additionally add weight-bearing exercise as you are in a position.

Flexibility workout routines

Transferring your joints by way of their full vary of movement helps you retain your muscular tissues working properly. Stretches are finest carried out after your muscular tissues are warmed up—on the finish of your train session, for instance, or after a 10-minute warmup. They need to be carried out gently and slowly, with out bouncing.

Keep away from stretches that flex your backbone or trigger you to bend on the waist. Ask your well being care staff which stretching workout routines are finest for you.

Stability and steadiness workout routines

Fall prevention is particularly necessary for folks with osteoporosis. Stability and steadiness workout routines assist your muscular tissues work collectively in a approach that retains you extra steady and fewer more likely to fall. Easy workout routines, corresponding to standing on one leg, or movement-based workout routines, corresponding to tai chi, can enhance your stability and steadiness.

Usually, when somebody has osteoporosis, high-impact workout routines, corresponding to leaping, operating or jogging, must be prevented. These workout routines can result in fractures in weakened bones. Additionally, it is necessary to keep away from bending and twisting usually, in addition to fast, jerky actions that may accompany actions like bowling.

Due to the various levels of osteoporosis, your mom ought to converse together with her well being care staff about which actions could also be finest given her well being and quantity of bone loss. There isn’t any one-size-fits-all prescription, however she ought to have the ability to preserve her lively life-style with out concern.

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