Best exercises for osteoporosis

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. 

Osteoporosis can be defined as “a disease characterized by low bone mass and microarchitectural deterioration of bone tissue, leading to enhanced bone fragility and a consequent increase in fracture risk. 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.

In addition, adding dietary supplements such as Calcium and vitamin D has been shown to be beneficial for osteoporosis. I will cover the dietary recommendation in another video.
 
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.

I have shared with you a series of exercises that you can add to your daily routine. These exercises are low impact but they will challenge you to get stronger and build your bone density. 

1- Body weight / weighted squat: 
2- Dumbbell Shoulder press: 
3- Plank / high plank: 
4- Dips exercise 
5- Side step up 
6- Glute bridges 
7- Standing Calf raises

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References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/pdf/enm-33-435.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621390/

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#osteoporosis #osteopenia #osteoblast