Osteoporosis Exercises For Older Women

There is a special link between osteoporosis and exercise. Exercises stop further deterioration of bone mass and density. Three types of osteoporosis exercise that are beneficial for older women are weight bearing exercise, flexibility exercise and resistance exercise.

If you have osteoporosis, you will not be able to recover bone loss, but you can stop it from getting further worse. However, before planning your exercise regime you must consult your doctor as certain exercises may cause injury to your bones.

Weight-bearing Exercises: These are exercises that you do on your feet and that work your bones and muscles against gravity. These exercises can help you to maintain strong bones. Therefore, weight bearing exercises are considered good for people suffering from osteoporosis. Some weight bearing exercises are brisk walking, climbing, dancing, jogging, stair climbing, and aerobics. You should exercise for at least half an hour a day, for four or more days a week. Regular exercise increases bone strength, muscles strength and improves coordination and balance, and leads to better overall health.

Flexibility Exercises: Flexibility exercise such as stretching (but within tolerance limit) improves the range of motion of muscles and joints. Flexibility exercise increases flexibility of your bones and muscles, some of flexibility exercises are stretching, yoga etc.

Resistance Exercises: Resistance exercise is an exercise against an additional resistance. Resistance exercise generally involves lifting weights or running up a hill or on sand, carrying additional weights. As muscular strength declines with age although there is variability in the rate of decline of various muscles, resistance exercise increases muscular strength and helps in development of strong bones. Stretching exercises are strongly recommended before and after performing resistance exercise.

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Osteoporosis Exercises For Older Women