Best exercises for osteoporosis

Osteoporosis weakens bones, making them more susceptible to sudden and unexpected fractures. The disease often progresses without any symptoms or pain, and is not found until bones fracture. You can take steps to prevent this disease, and treatments do exist. Its name comes from Latin for “porous bones.”

The inside of a healthy bone has small spaces, like a honeycomb. Osteoporosis increases the size of these spaces, causing the bone to lose strength and density. In addition, the outside of the bone grows weaker and thinner.

Osteoporosis can occur in people of any age, but it’s more common in older adults, especially women. More than 53 million people in the United States either have osteoporosis or are at high risk of developing it. Physical exercise is an obvious and natural way to modulate the bone’s mechanical environment, and one would expect that increased loading via physical activity should lead to bigger, stronger bones.

Prolonged aerobic training (e.g., swimming, cycling, and walking) is widely beneficial to all body systems, but there are clinical evidences suggesting that none of these activities provide an adequate stimulus to bones !! Non-weight-bearing aerobic exercise applies no or very low impact on bones, and shows lesser osteogenic responses than weight-bearing aerobic exercise in older adults.

Regular walking, which is frequently prescribed to prevent osteoporosis, also has little or no effect on prevention of bone loss. This could be attributed that low-impact loading force applied during walking does not elicit loads of a sufficient magnitude, rate, or distribution to stimulate bone cells to lead to an adaptive skeletal response.

In this video I share with you what osteoporosis is and what type of exercises can be helpful to minimise the chances of developing osteoporosis. Research highlighted, you should add weight bearing exercises to your daily routine if you are suffering from osteoporosis. 

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Dublin Sports Injury Clinic is a Physical Therapy Clinic based in Pearse Street, Dublin 2. We have a high volume of patients who are treated with low back pain. Initially, our treatment will be focusing on helping our patients to get pain free as quickly as possible. We educate our patients to understand the cause of their back pain and how they can stay pain-free. Our treatment and rehabilitation exercises will be customized for every patient and we show them the correct techniques and progression.

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