I'm a middle-aged woman with a sore back... Can I still run while exercising?

Osteoporosis is literally a disease that causes holes in the bones. .

Statistics show that osteoporosis affects approximately 30-40% of women over 50 and approximately 10% of men over 50. It is particularly prevalent in two-thirds of women in their 70s.

 

Common in middle-aged and older women

 

To prevent or manage osteoporosis, a common condition among middle-aged and older women, dietary habits such as consuming calcium-rich foods are important, but exercise is equally important. Experts say, "Exercise that places a load on the bones, such as weight-bearing exercise, is effective for maintaining bone density."

Walking and running help maintain bone density in the legs and spine. Weight-bearing exercises like jumping rope are also helpful.

Lifting weights can increase bone density in the arms, legs, and spine, but caution is advised in older adults as it can lead to injury. Conversely, exercises or movements that severely flex the thoracic and lumbar spine, such as bending the waist forward or backward, should be avoided.

Just because your bones are weak doesn't mean you should be afraid of regular exercise. According to the Mayo Clinic and other sources, even people with osteoporosis should exercise appropriately. However, as mentioned above, safety precautions, such as those related to injury, must be taken.

 

If you don't exercise because you have osteoporosis, it's a problem.

 

According to this, a routine of two to three days a week of strength training and short, moderate-impact exercises like jogging, aerobics, or Zumba is recommended for most days. For older adults who have experienced spinal fractures or are physically frail, lower-impact exercise, such as brisk walking for 20 minutes daily, is recommended.

Hip and spinal fractures can impair a patient's independence and shorten life expectancy, and spinal fractures are associated with long-term pain. Regular exercise can strengthen bones, reduce the risk of fractures and falls, improve posture, and promote overall mental and physical health.

Therefore, it's important for people with osteoporosis to not miss out on these health benefits. Experts recommend the following exercises to manage osteoporosis.

 

Exercises to treat osteoporosis

 

△Consistently perform progressive resistance and impact exercises that include major muscle groups to maximize bone strength.

 

△Resistance exercise is ideal when using resistance equipment such as belts or dumbbells, and gradually increases to a heavier load (up to 8 to 12 repetitions).

 

Circuit training (a comprehensive fitness management method that performs various exercises sequentially), Pilates, yoga, stair climbing, and gardening can also be good alternatives for strengthening muscles.

 

Dumbbells seem difficult,

The easiest thing to do is climbing stairs.

Gardening? Is that even exercise?

 

Do Palates or yoga consistently

I guess it's a good exercise.