Weight-Bearing Exercise
Affecting more than 10 million Americans, according to the National Osteoporosis Foundation (NOF), osteoporosis is a common bone disease that’s characterized by an abnormal loss of bone density. As we age, our bones become less dense, making them more susceptible to fractures. With osteoporosis, however, there’s an even greater loss of bone density, typically defined as a loss of 2.5 standard deviations (SD) below that of a normal adult. You prevent and even reverse osteoporosis, however, by focusing your fitness regimen around the right weight-bearing exercises.
What Are Weight-Bearing Exercises?
A weight-bearing exercise is any physical activity that uses your body’s own weight as resistance. They essentially force your muscles, bones and joints to “bear” the weight of your body, hence the name. Weight-bearing exercises exert just enough force upon your bones to stimulate the production of new bone tissue without the risk of fracture or injury. So, what are some of the best weight-bearing exercises with which to combat osteoporosis?
Jogging
Whether you do it outdoors in your neighborhood or indoors on a treadmill, jogging is an excellent weight-bearing exercise to promote stronger bones and subsequently protect against the porous bone problem. A study conducted by researchers from the University of Missouri found that jogging and running offers greater relief of osteoporosis than resistance-training exercises like lifting weights. Start by walking short distances and, assuming it doesn’t cause pain or discomfort, gradually increase the distance and speed at which you walk until you’re able to sustain a normal jogging pace.
Stair-Climbing
Another weight-bearing exercise that’s effective at combating this condition is stair-climbing. While osteoporosis can affect all bones in the body, the hip and spine are most commonly affected by this disease. Stair-climbing specifically targets these areas so that they become less susceptible to osteoporosis-related fractures. Best of all, you’ll burn about 350 to 450 calories for every 45 minutes of stair-climbing.
Elliptical
You can also use an elliptical to strengthen your bones and ease the symptoms of osteoporosis. Also known as a cross-trainer, an elliptical is a stationary workout machine that forces you to simultaneously move your legs and arms. It places minimal pressure on your joints, thereby lowering the risk of bone fracture and injury.
Squats
Finally, squats are an easy yet effective weight-bearing exercise to combat this weak bone condition. Squats involve lowering your body by bending your legs at your knees so that your thighs become almost parallel to the floor. Even without the use of free weights, such as dumbbells, squats are effective at strengthening your bones and protecting against osteoporosis.
Don’t let osteoporosis prevent you from enjoying life. Include weight-bearing exercises in your weekly fitness regimen to promote stronger bones and curb the symptoms of this otherwise common disease.
Melissa
OptimumCondition.com
(619) 252-4993
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