Osteoporosis is not a rare physical difficulty. In this modern age, osteoporosis affects as many as 200 millionwomen worldwide. It should not be overlooked that a concerning number of men also suffer from it. Although it is commonly found amongst elderlies, it is noticed that some individuals have begun developing the disease since their young adult years.
However, who says you have to miss out on the fun if you’re suffering from osteoporosis? Here are 6 exciting workouts to keep you active.
#1- DANCING
Any form of dancing, from ballet to hip hop or a random Zumba, will gradually reduce bone pains. Most of the dancing routines are weight-bearing which train the muscles and bones to be stronger and resilient.
It has been studied that regular practices of dancing adjust the body to balance itself, hence reduce risks of falling and experiencing bone fractures. If dancing solo seems to be out of your comfort zone, you may begin your dancing bug with a partner.
Having a dance partner helps your muscles and bones concentrate to cooperate appropriately to different movements hence strengthening your internal structure.
#2- HOPPING
Jumping seems like a bad idea for people with bone difficulties. Nevertheless, it is a workout highly recommended by many doctors and physiotherapists. Depending on the fragility of their bones, osteoporosis patients should do heel-drops or slight hopping to increase bone strength. Especially for premenopausal women, bouncing often firms their hip bone.
However, vigorous jumping like jumping at trampoline parks may be too dangerous and not as impactful, as building bone strength by jumping requires a hard ground to trigger the body to build bone.
#3- TENNIS
If you are victimized by osteoporosis but still have the stamina, tennis is the right sport for you! Tennis is considered a racquet sport. With its techniques and movements, the sport helps to strengthen your wrist while the pivots and side moves exercise your hips and spine.
It battles loss in muscle mass, for tennis players are found to have overall more bone mass and density. Even for regular individuals, playing tennis is a great way to prevent osteoporosis.
#4- HIKING OR CLIMBING THE STAIRS
Hiking or climbing the stairs may not seem like a very fun exercise, especially with the thought of having an excruciating burning pain in our thighs, joints and back.
You can change that stressful situation into a fun one by hiking with your friends at a more pleasing and positive-radiating place. Climbing the stairs and hiking strengthen your legs to support your overall body weight and concentrate on getting oxygen to every part of your body as well.
If you are suffering from osteoporosis, ensure that you have additional support by your side as you are hiking or climbing the stairs to prevent you from falling.
#5- WALKING
It has been stressed that walking, even for a couple minutes each day, makes a difference. In this context, walking every day reduces your hip fracture risk as the impact of walking is absorbed by your foot, ankle, knee and hip.
The impact is being distributed evenly thus do not create any immense pressure or stress in a particular bone. A better alternative is to brisk walk as speed walking is shown to be effective in bone building.
Regular walks will gradually build up skeletal health, flexibility and mobility.
