If you are reading this article and you are over 35 years old, your bone mass has begun to decrease. Although the idea of aging is not very interesting, it is normal to gradually lose bones. For women, however, this progressive bone loss with hormonal changes in menopause often leads to osteoporosis, a common disease in which the bones become very brittle and prone to breakage. It is so common, in fact, according to the National Osteoporosis Foundation, a bone in two women over 50 years old due to osteoporosis rest.
The good news is that the natural loss of bone tissue and density can be actively managed. For all of my clients, I recommend taking some small precautions and practicing some useful exercises to improve your bone strength, whether or not they are diagnosed with osteoporosis. Here are some great ways to promote bone health:
No.1.Check your medical history
The first step in preventing osteoporosis is to familiarize yourself with your family’s medical history. Ask your family about your bone health and any history of inflammation. If you have relatives with osteoporosis, you have to develop it yourself at a higher risk. You can take supplements like medical supplements to increase vitamin D, which helps your intestines absorb calcium from food. Option.
NO.2.Practice weightlifting exercises.
By practicing weight-bearing exercises, it can help prevent and alleviate the pain of osteoporosis. These exercises will help stimulate bone growth and tissue hydration through the involvement of tendons, ligaments and muscles. When practicing the following exercises, choose a free weight that will make you feel repeated many times. Always consult a doctor before starting any exercise program.
Stand deep and start from the toes and do 5 to 10 squats. Then, turn the toes slightly inward and perform 5 or 10 squats. When you have no pain, place your toes slightly outward and try a third set of 5 to 10 squats. This exercise involves the rotation of the entire lower pelvic girdle, which will help develop the strength of the lower extremities.
The swing arm swings first in the chair and holds the free weight. Swing your arms up and down at the chest level and start gently, repeating 5 to 10 times. Next, carefully lift both arms and place them from side to side for the same amount of time. Finally, swing your arms horizontally at the shoulders while turning your body to look backwards in all directions. This three-dimensional rotation will stimulate the nucleus, spine and buttocks.
No.3.Take part in group exercises.
If you, your family or friends have osteoporosis, you can seek to participate in community exercise activities. Community courses are sometimes designed to attack different diseases, such as osteoporosis. For example, a course based on chair and water aerobics can be an excellent part of exercise, helping to increase bone strength. Another benefit of these courses is that they focus on skeletal strengthening methods while promoting less joint effects.
Statistics on osteoporosis can be daunting, but even simple lifestyle changes can lead to increased bone density and help prevent bone loss. Knowing your medical history is an important first step in measuring your risk of developing osteoporosis. From there, you can work hard to adjust your exercise program to stimulate bone growth and protect your bones while avoiding injuries. Regardless of whether they have experienced osteoporosis, whether you are at risk for a family history or just want to take the initiative to make your own health, a positive effort to engage with bone health will help increase bone strength and reduce pain more forward. .
Christina is a Senior Physical Therapist at Park Ridge in Illinois and a Female Health Manager at Athletico Physical Therapy. He obtained a degree in Physical Therapy at Rosalind Franklin University in 1990. He is a member of the Applied Functional Sciences and FMR certified as a graduate of the Grey Academy. Christina professionally evaluates and treats female clients, including pregnancy, urinary incontinence/pelvic dysfunction and orthopedic injuries/related