Osteoporosis and exercise

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In Portugal, it is estimated that osteoporosis affects around 500 thousand people.

DATE: November 2021
AUTHOR: Rui Madeira | Health

RM Trainer saw fit to address this issue and make known the best practices to combat this limitation, which affects so many people.

According to Bruce, C. (2020) in an article by Tuasaude.com, the best exercises for osteoporosis will be those that help to increase muscle strength, bones and joints and improve balance, as this way it will be possible to prevent deformities and bone fractures, improving the person's quality of life.

Thus, some of the exercises that can be indicated are walking, dancing and some weight training exercises, for example, as they are activities with less impact and which promote bone strengthening.

In addition to exercise, it is also important that the person has a healthy and balanced diet rich in calcium, and it is also important to make use of medications that may have been indicated by the doctor.

It is important that the exercises are performed under the supervision of a physical education professional or physiotherapist, as this will prevent complications. Some of the exercises that may be indicated in the treatment and prevention of osteoporosis are:

Walking- a great option as it is not only low impact but also helps to increase bone density, making bones stronger and thus decreasing the risk of fractures. In addition, walking helps to improve balance and motor coordination, reducing the risk of falls and, consequently, fractures. It is recommended that the walk be done every day for at least 30 minutes.

Dance- also helps to prevent osteoporosis, as it works directly on the bones of the legs, thigh and spine, helping to delay the loss of minerals in the bones, in addition to improving blood circulation, cardiorespiratory capacity and also improving quality of life.

Climbing stairs- is also a great exercise as it stimulates bone mass production. However, this exercise is not recommended for everyone as the impact is slightly greater. Therefore, it is important to consult an orthopedist or physiotherapist to find out if climbing stairs is a good option for your specific case.

Bodybuilding- an excellent exercise option as it puts tension on muscles and bones, helping to increase bone density and strengthen bones. In addition, weight lifting is excellent for promoting strong, healthy bones. However, it is important that weight training (or strength training) is done under the supervision of a qualified professional.

Hydrogymnastics- also helps to prevent and treat osteoporosis, as it is also capable of promoting the deposition of calcium in the bones and, consequently, strengthening the bones. In addition, hydrogymnastics also helps to improve physical condition, relieve stress and anxiety, and strengthen muscles.

Physiotherapy is often indicated with the aim of preventing complications, such as bone deformities and fractures and, therefore, it is usually recommended for people who have a higher level of bone loss. Thus, in physiotherapy sessions, stretching and muscle strengthening exercises are performed, in addition to exercises that help to increase the range of joints.

RM Trainer advises that the ideal will always be to seek advice from your doctor so that the best solution for your specific case is indicated.

Osteoporosis should never be seen as a reason not to do any kind of physical exercise. On the contrary, there is strong evidence that physical exercise (as described above) helps a lot in preventing it and achieving a better quality of life.