Osteoporosis is a medical condition where the patient’s bones become soft and brittle due to the lack of calcium in their bodies, making them prone to fractures. Approximately more than 10 million people aged above 50 are suffering from it in the US alone.
It is also known as a silent disease because, in many cases, the patient will not know about their condition unless they suffer a fracture while the bones continuously lose strength and mass with time.
Symptoms and Causes
Bone as a living tissue replaces itself with the old one, but when this process stops, it leads to the state which we call Osteoporosis, causing back pains, stooped posture, and fragile bones.
The leading cause of the disease is lack of vitamin D, hormonal imbalance, less calcium intake, and an unhealthy sedentary lifestyle paired with the wrong diet.
Workout Guidelines for the Patients
Osteoporosis can be contained by developing healthy lifestyle habits such as a nutritious diet, sound medical advice, and exercise.
Exercise is the best way to strengthen the bones and muscles as it helps improve flexibility, maintain agility, reduce pain, and prevent further loss of bone mass.
In addition, there are some safety measures prescribed by the endocrinologists in Orlando that the patients should follow to avoid any complications while exercising.
- Mark it before you start it – Before you plan the workout routine, measure your fitness level and present health condition based on your fracture risk, body coordination, amount of physical activity, muscle strength, and other factors such as heart condition, Blood pressure, etc.
If your current lifestyle is not very active, build your stamina slowly and gradually by following a mild but disciplined workout.
- Lift your body, not the Iron – Your bones are already weak, so avoid lifting heavyweights in the gym and go for functional training and bodyweight workouts like jogging, rope jumping, push-ups, squats, aerobics for high intensity, and dancing, walking for low intensity.
- Flex and Relax – Add a routine to flex your muscles via TaiChi and Yoga during workouts. It will not strengthen your bones and muscles but lead to better body movements and maintaining balance to avoid falls and fractures. Swimming is also a good option that will help you flex muscles and develop muscle strength.
- Don’t do it in excess – Mark twain said, “Too much of anything is bad”, Osteopenia is a condition resulting from excessive workouts.
Listen to your body, consult the experts, and plan your workout accordingly. It should be a mix of cardiovascular aerobic activity, resistance training, stretching, and balancing from 45 min to 1 hour day and break them into five days weekly regimen.
The patients need to be extra careful to avoid injuries and stringently follow the guidelines mentioned above.
All it takes is your strong will to cure yourself, and with the help of medical professionals and proper guidance, you can lead a healthy routine while not allowing the disease to hamper the quality of your life.