5 best exercises for osteoporosis

One of the biggest risks of osteoporosis is bone fractures, especially in older adults. However, in addition to eating a nutritious diet, maintaining an exercise routine will slow bone loss and prevent fractures.

Regular exercise not only maintains bone density, but also improves muscle strength, balance, and reduces the risk of falls. The best exercises for people with osteoporosis include the following.

Stair climbing is an ideal exercise to increase bone density in people with osteoporosis.

PHOTO: AI

Walk

Walking is extremely suitable for the elderly, helping to maintain bone density, especially in the hips and spine. Research shows that postmenopausal women who walk about 1 mile per day have higher total body bone density than those who walk less, according to the health website Verywellfit (USA).

In fact, the distance of 1.6 km is just a reference number. For optimal results, people can walk or walk quickly, choosing the time and frequency suitable for their personal physical condition.

Rope skipping

Jumping rope is a weight-bearing exercise that stimulates bone formation. Research shows that jumping rope can improve bone density in postmenopausal women and increase muscle strength.

However, due to the high impact, this exercise is not suitable for everyone, especially those at high risk of fractures. For people with severe osteoporosis, they should consult a doctor or physical therapist before starting to jump rope.

Yoga

Yoga is a low-impact exercise that improves muscle strength, balance, and flexibility, which can reduce the risk of falls and fractures. Research suggests that performing 12 basic yoga poses daily can improve bone density in the spine and hips. It is important to choose appropriate poses and avoid movements that pose a risk of injury.

Swimming is good for people with osteoporosis

Swimming is an ideal choice for people with severe osteoporosis. When you enter the water, the buoyancy of the water reduces the pressure on your bones and joints, thereby significantly reducing the risk of fractures. Although swimming does not increase bone density, it improves muscle strength, balance and cardiovascular health.

Climb stairs

For people with mild osteoporosis, climbing stairs is an exercise that helps stimulate bone formation, especially in the hips and spine. People with osteoporosis should start slowly and gradually increase the intensity to ensure bone safety, according to Verywellfit .

Source: https://thanhnien.vn/5-bai-tap-tot-nhat-cho-nguoi-loang-xuong-185250529161810997.htm