Osteoporosis is literally a disease characterized by holes forming in the bones.

According to statistics, osteoporosis occurs in about 30-40% of women over 50 and around 10% of men over 50. In particular, osteoporosis commonly occurs in two-thirds of women in their 70s.

 

Commonly occurs in middle-aged women

 

This exercise is just as important as a diet rich in calcium for preventing or managing osteoporosis, which is common among women over middle age. Experts say, "Weight-bearing exercises that put stress on the bones are effective for maintaining bone density."

Walking or running helps maintain the bone density of the legs and spine. Weight-bearing exercises like jump rope are also beneficial.

Lifting weights can increase bone density in the arms, legs, and spine, but caution is needed for the elderly to prevent injuries. Conversely, exercises that severely flex the thoracic and lumbar spine, such as bending the waist forward or backward excessively, should be prohibited.

You should not be afraid to exercise regularly just because your bones have become weak. According to the Mayo Clinic in the United States and others, people with osteoporosis should exercise appropriately. However, as mentioned above, safety precautions should be taken to prevent injuries.

 

Problems if you don't exercise despite having osteoporosis

 

According to this, it is recommended to do strength training 2 to 3 days a week, and on most days, engage in short routines of moderate-impact exercises such as jogging, aerobics, or Zumba. Elderly individuals who have experienced spinal fractures or are physically weak should opt for lower-impact exercises, such as brisk walking for about 20 minutes daily.

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

Therefore, it is important for people with osteoporosis not to miss out on these health benefits. The exercise methods recommended by experts for managing osteoporosis are as follows.

 

Exercise methods for managing osteoporosis

 

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

 

Resistance exercises are ideally performed using resistance tools such as belts or dumbbells, gradually increasing to heavier loads (about 8 to 12 repetitions at maximum).

 

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

 

Dumbbells seem difficult,

The easiest thing to do is to climb stairs.

Gardening? Does this also count as exercise?

 

Pilates and yoga are practiced consistently.

It seems to be considered good exercise.