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The best exercises for osteoporosis are those that help to increase muscle strength, bones and joints and improve balance, as this way it is possible to prevent deformities and bone fractures, improving the person's quality of life.
Thus, some of the exercises that can be indicated are walking, dancing and some weight training exercises, for example, as they are activities with less impact and that promote bone strengthening. In some cases, physical therapy may also be recommended, and may be indicated 2 to 4 times a week.
In addition to exercise, it is also important that the person has a healthy, balanced diet and rich in calcium, and it is also important to use medications that may have been indicated by the doctor.
It is important that the exercises are done under the supervision of a physical education professional or physiotherapist, as this way it is possible to prevent complications. Some of the exercises that can be indicated in the treatment and prevention of osteoporosis are:
1. Walk
Walking is a great exercise option for osteoporosis, because in addition to being low impact, it helps increase bone density, making bones stronger and thus reducing the risk of fractures. In addition, walking helps to improve balance and motor coordination, decreasing the risk of falls and, consequently, of fractures. It is recommended that the walk be done every day for at least 30 minutes.
2. Dance
Dancing also helps to prevent osteoporosis, as it works directly on the bones of the legs, hips and spine, helping to delay the loss of minerals in the bones, in addition to improving blood circulation, cardiorespiratory capacity and improving quality of life.
3. Going up stairs
Climbing stairs is also a great exercise for osteoporosis, as it stimulates bone mass production. However, this exercise is not recommended for everyone, as the impact is slightly greater. Thus, it is important to consult the orthopedist or physiotherapist to find out whether climbing stairs is a good option.
4. Bodybuilding
Weight training is also an exercise option for osteoporosis as it puts tension on muscles and bones, helping to increase bone density and strengthen bones. In addition, weight lifting is excellent for promoting the formation of strong and healthy bones. However, it is important that weight training is done under the supervision of a physical education professional.
5. Water aerobics
Water aerobics also helps to prevent and treat osteoporosis, as it is also able to favor the deposition of calcium in the bones and, consequently, strengthen the bones. In addition, water aerobics also helps to improve fitness, relieves stress and anxiety and strengthens muscles.
When physical therapy is indicated
Physiotherapy is often indicated in order to prevent complications, such as bone deformations and fractures and, for this reason, it is usually recommended for people who have a higher level of bone loss. Thus, in physiotherapy sessions, stretching and muscle strengthening exercises are performed, in addition to exercises that help to increase the amplitude of the joints. See how physical therapy for osteoporosis is done.
Check out the following video for more tips to prevent and treat osteoporosis: