| I mentioned about the the physical therapy for | | | | course. Walking puts adequate weight on the |
| osteoporosis includes weight bearing exercises in | | | | bones to impact on the reduction of bone loss. |
| my previous post. Now you obviously want to | | | | Similarly medium intensity elliptical trainer is also |
| know which exercise is weight bearing and which | | | | good as is climbing the stairwell to your apartment |
| isn't, this post will speak all about it. | | | | instead of the elevator. In fact climbing stairwell |
| Weight bearing exercise literally means the activity | | | | has proved to be a very good alternative in times |
| that puts your bones to bear your body weight. | | | | when you cannot go out for a walk but need to |
| Although our bones always bear it the activity | | | | continue exercising just keep your posture erect. |
| induces positive stress which helps the bone | | | | Like wise swimming and water aerobics have |
| mineralisation and lowers bone loss. I will also enlist | | | | benefits however these are more helpful during |
| the kind of exercise you should stay far away | | | | immediate rehabilitation after a fracture secondary |
| from if you have low bone density. | | | | to osteoporosis. |
| Weight Bearing Exercises for Osteoporosis | | | | Yoga - The good old yoga proves to be a good |
| prevention and cure: | | | | weight bearing alternative but there are some |
| Strength Training - If you have read this blog | | | | asanas where you bend forward your turn your |
| from the beginning you must have noticed my | | | | spine which would go against the idea of |
| emphasis on strength training exercise. I am pro | | | | preventing osteoporosis, so don't attempt those |
| strength training not because it gives you a | | | | positions. |
| chiseled look but because metabolically you | | | | Stretching - Sometime back I had given 9 |
| couldn't have asked for a better gift. Strength | | | | stretching exercises to attain flexibility well it also |
| training exercises that bear weight are low - | | | | is beneficial for osteoporosis. What you need to |
| medium intensity squats (with or without add on | | | | lower bone loss is have good weight impact on |
| weights), same goes for lunges however please | | | | your spine and lower body bones with an erect |
| make sure you are accompanied by a trainer | | | | posture. Joints where osteoporosis is frequent are |
| inorder to correct your form during the exercise | | | | hip, wrist, spine and if these are not flexible |
| as squats and lunges if done in incorrect posture | | | | enough or lets just say are stiff your core |
| can do you harm than good. Leg extension and | | | | muscles (abdominal and lower back) will pull you |
| hamstring curl are another form of strength | | | | forward giving a hunch back look and thats no |
| training exercise that allow weight bearing also | | | | good news for your spine bones which are |
| good for building strength in the muscles around | | | | already under stress of low bone mineral density |
| your knee and why is that so good for | | | | and compression fractures. Stretching will free the |
| osteoporosis? Well matter of factly the knees | | | | joints and help attain a good posture and balance |
| bear the weight partially of the lower body next | | | | to the body keeping the add on stress on these |
| to the lower spine, so if your knees are strong | | | | bones at bay. |
| they can afford to bear weight better. | | | | DO NOT ATTEMPT THESE EXERCISES FOR |
| Hyper-extension of the back can also be good for | | | | OSTEOPOROSIS: |
| the spinal bones strengthing the back muscles too, | | | | These are red alerts as far as osteoporosis is |
| wrist flexion is also a good strength training | | | | concerned - running, jogging, skipping, bowling, |
| exercise. The focus of these exercises I just | | | | playing sport that bends your spine diagonally or |
| mentioned is to firstly impact your hip, femur, | | | | impacts directly on knees and lower back. Why |
| tibia, wrist bones and spinal bones where | | | | and How are your immdiate questions so lets |
| osteoporosis is majorly seen. Strength training can | | | | answer them one at a time. |
| also be done without any add on weights and that | | | | Why? - Visualise the running or jogging activity in |
| is what I personally practise too. You can do all | | | | slow motion and concentrate on the leg |
| the above exercises with the help of your own | | | | movements. Do you see when the foot hits the |
| body weight with a little more intensity added to | | | | ground the weight shifts first on the knee and |
| it. The use of terra bands, tubes, physio ball, | | | | then on the lower back with high impact? Well |
| water workouts for these exercises has turned | | | | that is not what we want to achieve the high |
| out extremely beneficial. My mother started out | | | | impact. |
| with weights and then slowly moved towards | | | | How? - We do not want these impacts because |
| resistance tube and it has shown remarkable | | | | they cause compression of the spine bones, knee |
| impact on her osteopenia. | | | | joint and hip joint. Compression of the bones is |
| Cardio exercises - Walking is the best of all the | | | | what will speed the fractures rather than avoid |
| options and it is absolutely possible wherever in | | | | them. So do not attempt these. |
| the world you are with a good pair of shoes of | | | | |