Weight Bearing Exercises For Osteoporosis Of The Spine

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Weight Bearing Exercises for Osteoporosis of The Spine

Here are the best weight bearing exercises for osteoporosis. Now, osteoporosis shouldn’t be stopping you from exercising! Exercising the right way will never cause a fracture whether you have osteoporosis or not.  Just like bricks in a building, we know that bones are the base to building the architecture of the human body.

Weight Bearing Exercises for Osteoporosis of The Spine

Just like other tissue in the human body, bone to is a living tissue that constantly rebuilds as well as breaks down. If you have any issues or disease that breaks this natural cycle then something you need to immediately take care of.  Studies have shown that at least a quarter of all men and half of all women over the age of 50 would have faced osteoporosis fracture in their lifetime.

But fortunately, there are ways to control this situation. One major factor is exercise. This article is about the best weight bearing exercises for osteoporosis of the spine.

What is Osteoporosis?

Osteoporosis is a major cause of disability in older women, one can even call it as bone weakening disorder. The fractures which usually women experience are observed in the hip and spine.  Hip, as well as the spine, are the two major parts of the human body that controls a persons mobility and independence.

Exercises for Osteoporosis of The Spine

 

How Does Exercise Help with  Osteoporosis?

One can never start exercising too early or late. Do not keep it for the next day or next week- start moving. In the case of women,  if you are going through your postmenopausal stage doing exercise regularly will help you in dealing with the following:

Helps in Improving balance, maintaining better posture, decreasing pain, decreasing the risk of bone fracture and better muscle strength.

It’s true that if you are suffering from Osteoporosis you cant perform every exercise and that you need to be careful. Exercise during Osteoporosis means finding and performing the right kind of weight-bearing exercises for osteoporosis so that you can keep yourself healthy and happy in the long run.

Before You Start With Any Physical Activity!

Whether you are planning to go jogging or hitting the gym- it’s always good to start by consulting your doctor and know what’s going to work for you and what is not. The doctor might ask you to take some tests such as Fitness assessment and bone density measurement.

Once you talk to your doctor and know the dos and don’t, think of all the fun exercises that you would rather enjoy doing. I say this because if you love what you are doing then you will be able to do that for a long time without backing out.  Exercise is a lifestyle change that needs to become permanent and not just some temporary solution.

Exercises for People Suffering from Osteoporosis

Stability and balance exercises, weight bearing exercises for osteoporosis including aerobic workouts, Flexibility exercises and strength training workouts targeting your upper back. Let’s discuss this in detail,

Strength Training for Osteoporosis

Strength Training for Osteoporosis

When we say strength training it includes the use of free weights and resistance bands. Find a form that works on all major muscle groups.  Also be sure to target your spinal muscle because it’s them that defines a person body posture. Apart from weights, resistance training is suggested for maintaining or improving bone density. Resistance training should be performed to your ability and tolerance, especially if you are suffering from pain. Keep a trainer who is specialized in working with people with osteoporosis can help you develop strength-training routines. As a beginner, you need guidance with your body movements so that you don’t cause any accidents. Proper form and technique are crucial to prevent accidents and also to make the most out of your workouts. Once you get the hang of this, you can perform weight bearing exercises for osteoporosis without a personal trainer.

Note: while performing exercise on machines be careful with your body, do not risk twisting your spine while you move the machines around or adjust the machines.

Some of the exercises that we recommend are Seated row with weight machine, Bent-over row with a dumbbell, Bent-over row with resistance tubing

Note: Weight training is recommended two to 2-3 times a week.

Don’t miss These 5 exercises will help you reduce arm fat in 2 weeks

Weight-bearing Aerobic Activities

Weight-bearing aerobic activities include doing aerobic exercise on your feet, with your body weight being supported by bones. Examples include walking, stair climbing, dancing, low-impact aerobics, elliptical training machines, and gardening.

Some of the workout suggestions are:

  • Yoga or Pilates

Which include core-strengthening classes would be safe if you suffer from osteoporosis. These types of exercise work directly on the bones in your legs, hips and lower spine. This helps in to bring down the loss of minerals in the body.  

Yoga Exercises for Osteoporosis

Apart from that these work out plans also have cardiovascular benefits which improve blood circulation and heart health.

 

  • Aerobic activities, Flexibility exercises, and Stability and balance exercises

Fall prevention is especially important for people with osteoporosis. Hence aerobic activities are also important to work on strength, flexibility, and balance.  Moving your muscles to their maximum limit can help in working them out and also adding strength to them. You can also include weight bearing exercises for osteoporosis like aerobic workouts. These types of exercise work directly on the bones in your legs, hips and lower spine.

Note: make sure you add a warm-up stretching secession before and after your session so that you don’t break or twist anything.

  • Swimming and Cycling

This has many benefits, in fact, I think swimming is one of the best for of fun workout that actually strengthens the whole human body.

Activities to Avoid

  • Activities such as jumping, running or jogging
  • Avoid jerking and rapid movements
  • Do not weight life by straining and stressing too much
  • Do not bend or twist too much, this could cause extra stress on your spinal cord.
  • Be careful when you play sports such as badminton, tennis, table tennis- the risk of twisting or fracturing your wrist or ankle is high.

Every one with osteoporosis can find some type of weight bearing exercises for osteoporosis that is safe and effective hence don’t give up. Consult with your doctor and get started today. Live your life to the fullest.

Angeline is a registered dietitian currently working in research. She have participated in many public health programs organised by WHO, and other health organisations around the world. She studied in North Ireland and in the USA to complete a BSc in Human Nutrition from Ulster University. She then went on to complete my PhD focusing on diet, exercise, weight management and more recently completed a postgraduate diploma in dietetics. She enjoy walks on the beautiful north coast of Ireland and is passionate about providing evidence-based nutrition advice for the general public. You can connect with her any time for a health advice.

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