Strength Training for Candidates of Osteoporosis
July 30, 2009
We talk of health and fitness all the time; it is important to realize the benefits of healthy bones as well. Osteoporosis is a condition where the bones weaken and this leads to bone loss. This is commonly seen in men and women. The connective tissues weaken leading to instability.
Strength training can help in strengthening not only muscles but bones also. Strength training involves weight training, using resistance bands and using water therapy to tone muscles.
In this process, the bones are strengthened as well. As a result, you can improve joint flexibility, prevent and reduce falls, and prevent mineral loss from the bones.
It is best to commence any program under the guidance of a doctor or a personal trainer. They will be able to guide you on the best way to exercise without causing any stress to your bones and muscles. You can avoid sharp movements and align your work as per your body, bone, and muscle condition.
If you plan to start an exercise program in an effort to ward off osteoporosis, you should use weights and resistance. It has been proven in a study of women that such exercises help to increase the bone density. This prevents fractures in the event of falls. This is especially true of the hipbone.
Here are some tips to follow before embarking upon an exercise program meant to ward off osteoporosis. The first step is to use the help of a physical trainer to come up with an exercise program that best suits your body type and its needs.
A trainer must be roped in to watch and help you improve your techniques. The best way is to start on a gradual pace and slowly build it up. Weight and resistance can be increased in a gradual fashion to avoid injury to the muscle and bones.
It is important to handle weights carefully without jerky movements. This will prevent injuries. In addition, all therapists recommend icing the sore muscles after the initial few days of working out to ease out the inflammation.
Increasing the intake of Vitamin D and calcium in addition to the above-mentioned exercises will strengthen the bones and improve overall fitness.
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