Osteoporosis is a condition of weakened bones and an increased risk of fractures. It is a significant health concern, especially among older adults. Effective prevention strategies are essential to lower the impact of this condition. Regular exercise plays a crucial role in this regard.
Let’s explore how different types of exercise work wonders on our bones, how they can reduce your risk of developing this condition, and how to keep our bones healthy and strong.
What is Osteoporosis?
Osteoporosis is when bones become weak and fragile, making them more likely to break. This disease mainly affects older adults, especially women, after menopause. However, it can also occur in men and younger people.
Our bones are always changing; old bone tissue gets replaced by new bone tissue. In osteoporosis, the body loses bone faster than it can make new bone. This makes bones thin and weak.
Osteoporosis is often called a “silent disease” because it worsens without symptoms. Usually, people only discover it when a fracture occurs.
Fractures due to osteoporosis can lead to:
- Severe pain
- Loss of height
- A hunched posture
- Long-term disability
- Decreased independence
- An increased risk of death
How Does Exercise Help?
Let’s discuss how exercise can help you prevent osteoporosis:
Weight-Bearing Exercises
Weight-bearing exercises are movements that force your body to work against gravity. Examples include walking, jogging, and dancing.
When you do weight-bearing exercises, both your bones and muscles are involved. This teamwork helps to build and maintain strong bones.
Regularly practicing these exercises can slow down bone loss. They even make your bones stronger.
These activities trigger the bone-forming cells in your body, known as osteoblasts. These cells are known to promote bone growth and strength. In addition to strengthening bones, these exercises improve your balance and coordination. This is crucial for preventing falls that can result in fractures.
Incorporating weight-bearing activities can make your workouts both enjoyable and effective.
Strength Training
You can train to become stronger using resistance bands and weights. This type of exercise stimulates bone growth by putting stress on the bones. This encourages them to increase in density.
Strength training also improves muscle mass and balance. This training reduces the likelihood of falls that could lead to fractures.
During strength training, the muscles pull on the bones, creating tension that prompts the bones to become stronger.
It is important to target all major muscle groups, including:
- Legs
- Arms
- Back
- Core
Flexibility and Balance Exercises
Exercises like yoga and tai chi improve flexibility and balance. These activities may not directly increase bone density. However, they are crucial for preventing falls.
Better stability from yoga and tai chi can reduce the risk of fractures. They stretch and lengthen your muscles.
Flexibility exercises help your joints move better and reduce stiffness. Balance exercises, on the other hand, challenge your body to stay stable.
Both types of exercises work well with weight-bearing and strength exercises. They create a complete fitness routine that supports overall bone health.
When to Visit an Orthopedic Doctor
Exercise plays a crucial role in preventing osteoporosis. However, there are times when professional medical advice is needed. An orthopedic doctor specializes in musculoskeletal issues like osteoporosis.
Here are some situations where you should consider visiting an orthopedic doctor:
1. Persistent Pain
Do you experience persistent or severe pain in your bones, joints, or muscles? Your doctor can help pinpoint what is wrong and how to tackle it.
2. History of Fractures
If you have a history of fractures, especially with minimal trauma, you should see an orthopedic doctor.
3. Difficulty Performing Daily Activities
Bone or joint pain or stiffness can interfere with your ability to perform daily activities. Seek professional advice if you find it hard to walk, climb stairs, or lift objects.
4. Fall Risk
If you feel unsteady or have a history of falls, visit an orthopedic doctor. This is important, particularly if they lead to injuries.
5. Diagnosis and Management
Have you already been diagnosed with osteoporosis? In addition, are you at high risk due to factors like family history or long-term medication use? You need regular visits with your orthopedist if this is the case.
The Best Orthopedic Surgeon in Little Rock, AR
If you are experiencing limited mobility due to some musculoskeletal system problem, don’t hesitate to contact our highly qualified and experienced orthopedic doctor, Dr. William Hefley. Our board-certified and exceptionally skilled orthopedic doctor will work with you to develop an effective treatment plan that will help you go back to the activities you love in no time.
Dr. Hefley and his team at Bowen Hefley Orthopedics are committed to providing personalized, comprehensive care. From your initial consultation to post-surgery rehabilitation, you can expect a seamless patient experience tailored to your unique needs.
To know more about us or to set up a consultation, call us today at (800) 336-2412 or fill out our appointment request form.
Let us be your trusted medical partner in preventing osteoporosis. We look forward to serving you!
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