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How Staying Active Prevents Bone Loss

How Staying Active Prevents Bone Loss

As we continue to age, our bones are more vulnerable to becoming porous and brittle. With osteoporosis being a common medical issue amongst the elderly, it is important for everyone to make positive lifestyle choices to maintain orthopedic health. Hitting the gym can help slow down, and even counteract, the effects of bone loss. Here’s what you should know.

What is Osteoporosis?

The International Osteoporosis Foundation (IOF) defines osteoporosis as a disease that causes the density and quality of bone to become compromised, causing the risk of fracture to increase dramatically. Though this disease develops over an extended period of time, there often are no symptoms until an injury occurs.

How Exercise Supports Strong Bones

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseasesstudies have shown a direct, positive relationship between bone mineral density (BMD) and getting regular physical activity. Along with proper nutrition and other positive lifestyle choices, it is recommended by the researchers that those at risk of developing osteoporosis continue to lead an active lifestyle to effectively reduce that risk.

Recommended Physical Activity

The National Osteoporosis Foundation outlines two types of exercise that are essential for maintaining bone strength and density:

Weight-bearing Exercises

Weight-bearing exercises cause you to move your body weight against gravity while staying upright. These exercises help to build up bone density, effectively helping to prevent brittle and broken bones.

Some weight-bearing exercises to consider adding to your exercise routine include:

  • Jogging
  • Climbing stairs
  • Dancing
  • Tennis
  • Hiking

Strength-training Exercises

Strength training exercises, also known as resistance-training exercises, move your body against gravity. This helps you to build up the muscles that surround your bones, providing additional protection from injury.

Some strength-training exercises to consider adding to your routine include:

  • Using an exercise band
  • Lifting weights
  • Squats
  • Seated rowing
  • Lunges

After your physician tells you it’s safe to begin a new exercise routine, be sure to listen to your body in the beginning stages. It is normal to experience a bit of soreness for the first few days; however, if you experience pain while exercising, you should not continue. Additionally, if you experience pain that persists for more than a few days, you should contact your physician before you continue your exercise routine.

Health Care in Northeast Ohio

At Southwest General Medical Group, Inc., we offer a full spectrum of health care services through our multi-specialty providers. We focus on reducing pain, restoring function and improving quality of life. To learn more about services or schedule an appointment, visit our website.