Dr Sumit Mahajan
Exercise is the stimulus that makes bones stronger. As your muscles and strength grows in response to exercise; your bone behaves similarly. Stressing bone through activities and exercises increase its calcium content and become denser. Bone health follows the adjective, “Use it or lose it.”Inactivity leads to decreased bone mass. Exercises can help you maintain bone mass and reduce age-related bone loss .Exercise decreases the risk of osteoporosis. It also improves muscle strength, balance and coordination, which help to prevent falls and bone fractures.
Who should exercise?
It is important for people of all ages to exercise. During childhood and adolescence, the bone is rapidly building density and strength. Exercise helps to maximize one’s bone mass and may therefore prevent poor bone health in later years. Exercise has its greatest effects in adults who have been inactive. Since bone naturally becomes weaker with age, it is vital that men and women of all ages exercise.
What are the benefits of exercise for people with osteoporosis (weak bones)?
A person with osteoporosis can improve their health with exercise in valuable ways:
* Reduction of bone loss
* Conservation of remaining bone tissue
* Improved physical fitness
* Improved muscle strength
* Improved reaction time
* Increased mobility
*Better sense of balance and coordination
* Reduced risk of bone fractures caused by falls
* Reduced pain
* Better mood and vitality.
How to decide an exercise program?
Always consult your doctor before you decide on an exercise program. Factors that need to be considered include:
* Your age
* The severity of your osteoporosis (weakness of bone)
* Your current medications
* Your fitness and ability
* Other medical conditions such as cardiovascular (heart), pulmonary disease (lungs), arthritis (joints), or neurological problems
* Whether improving bone density or preventing falls is the main aim of your exercise program.
A combination of weight-bearing aerobic and muscle-building (resistance) exercises is best, together with specific balance exercises.
What kind of Exercises people with osteoporosis should avoid?
A person with osteoporosis has weakened bones that are prone to fracture. They should avoid activities such as:
* Exercises that involve loaded forward flexion of the spine such as abdominal sit-ups
* Exercises that increase the risk of falling
* Exercises that require sudden, forceful movement, unless introduced gradually as part of a progressive program
* Exercise that requires a forceful twisting motion, such as a golf swing, unless the person is accustomed to such movements.
(The author is Consultant, Max Mohali)
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