Osteoporosis exercise contraindications osteoporosis do what exercise

Osteoporosis is an asymptomatic disease characterized by loss of bone mass. As bone density decreases, fractures become common, leading to serious health risks. For most people, osteoporosis can be prevented and is most essential when paired with exercise.

Weight-bearing Exercise Basics

Bone density is a measure of the amount of minerals in the bones. People with high bone mineral content have a lower risk of developing osteoporotic fractures. Performing weight-bearing exercises, including running, can significantly increase your bone density. However, if you run too much, it is possible that your bone mineral content will decrease and increase your health risks. When you do weight-bearing exercise, your muscles can help your body withstand the stress of activity by pulling on your bones. In turn, this pulling effect promotes an increase in bone density. If you start increasing bone density at a young age, then you can also substantially reduce the risk of osteoporosis. In addition to running, common weight-bearing activities include: stair climbing, walking, rowing, low-impact aerobic dance and dancing, are good choices.

Benefits of running for bones

According to the latest data, the number of weight-bearing exercises, their intensity and the impact caused by the use of body parts have a direct impact on the increase of bone density. The effects of low-impact exercise, including walking, produce the least amount of body impact, the least amount of bone density loss, and even no change. On the other hand, rowing, while producing a significant increase in bone density, was only in the lower spinal region. Running appears to produce higher bone density compared to rowing, in addition to other options such as cycling or swimming, which are particularly helpful for the health of the leg bones.

How much should I run each week?

Research points out that moderate amounts of running will have the most beneficial effect on bone health. Runners who run 20-30 miles per week typically fall into this health category. However, runners who regularly exceed the aforementioned activity levels can permanently raise blood levels of cortisol, an adrenal hormone that can be detrimental to bone health. In fact, athletes who run 90 miles per week have lower bone density levels than even those who do not exercise at all. Running 20-30 km per week is effective in preventing osteoporosis.

Adjust your daily routine

As time passes, your body will gradually adapt to the stress of running or other weight-bearing activities, and the increase in bone density will gradually decrease. To avoid this effect, it is recommended that the amount of weekly activity can be gradually increased until the maximum beneficial level is reached. To increase bone density in other parts of the body, you can combine running with other weight-bearing exercises. Once you have established an exercise routine, changing it every two to four weeks can help bring new beneficial stresses to the body and assist in bone density improvement. If you are already suffering from osteoporosis, it is recommended that you choose low-intensity exercise and consult with a relevant medical professional before you start exercising.

Please avoid the following exercises

1. High-intensity exercises

Activities such as jumping, running or jogging can lead to bone fractures. Avoid strenuous or fast exercises as much as possible and choose slow, controlled movements. However, if you are in good overall health, even if you have osteoporosis, then you can engage in slightly more vigorous exercise than those who are weaker.

2. Bending and folding

If you suffer from osteoporosis, please avoid bending or turning the waist exercises, such as touching the toes or sit-ups, which may increase the risk of spinal compression fractures. There are other activities like golf, bowling and some yoga poses that may also require bending or twisting of the lower back, so please try to avoid them. If you are unsure about the health of your bones, talk to your doctor. Don't be afraid of fractures. If you take good care of them, they won't cause too much stress in your life.