Benefits of exercise
- Strengthens your muscles
- Keeps bones strong - Helps build peak bone mass and decrease bone loss
- Relief of stress, tension, anxiety and depression
- Helps maintain a healthy body weight & promotes weight loss
- Improved posture
- Better balance and coordination to prevent falls
- Better sleep
- Increased relaxation
- Decreases pain and increases energy levels
- Strong immune function
- Improves your skin for a better complexion
Three types of exercise for osteoporosis are:
Weight-bearing: Your legs support your entire body weight e.g. walking, dancing, stair climbing, elliptical machine, low impact aerobics
Resistance: Your body is working against the weight of another object e.g. free weights or dumb bells, resistance tubing, water exercise
Flexibility: Flexible joints can help prevent falls, injury and improve posture e.g. Tai Chi, stretches, yoga
During the childhood and adolescence years, we need to maximize bone strength by building our bone account . If the body needs extra calcium, it can take from the surplus rather than depleting the bones and putting one at risk for osteoporosis. We build our bone account by incorporating a well balanced diet with an emphasis on dairy products &/or supplementation and being physically active.
Tips:
Talk to your doctor before beginning an exercise program
If you have osteoporosis or osteopenia, avoid high impact activities such as running, jumping, jogging or exercises that involve bending, twisting, sits ups & using the rowing machine
