Bones, like other body organs, require our attention and care. Bones are rigid connective tissue that forms the basic framework of our skeleton, protecting numerous organs, acting as mineral reserves, producing blood cells, and allowing for various movements. The bones become more brittle and prone to fracture as they age.
Maintaining bone health becomes increasingly important as we age. Osteoporosis (also known as a silent disease) is the most common senile skeletal disease, characterized by low bone mass, mineral loss, and decreased bone strength. Osteoporosis can affect any bone in our skeleton, but the hip, lower back vertebrae, knees, and wrist bones are particularly vulnerable. Both men and women can get osteoporosis, but women are more likely to get it, especially after menopause.
How can weight training exercises help women with osteoporosis?
Numerous studies have found that weight or strength training exercises can increase muscle mass and bone density while also preventing bone loss over time.
After menopause, women face hormonal changes, which contribute to numerous health issues, and bone loss is one of them.
If a woman has low bone mass before menopause, bone loss around menopause can lead to osteoporosis. As a result, maintaining your bone health is critical. Weight training exercises help build bone mass, which lowers the risk of developing osteoporosis later in life. Strength training exercises apply pressure to the bones, which promotes bone osteogenesis. In osteoporotic patients, it improves bone density. According to numerous studies, women may experience at least one fracture after menopause due to decreased bone density and osteoporosis.
According to one study, postmenopausal women who participated in a strength training program for a year had significantly improved bone density in the hip and spine area.
An osteoporotic patient can benefit from two types of strength training exercises:
Aerobic weight-bearing exercises: These exercises help to maintain stability by slowing the progression of bone density loss. Aerobic exercises such as brisk walking, hiking, jogging, stair climbing, dancing, and Tai chi can all be included in your daily exercise routine.
Strength exercises can be done with (weight lifting) or without (swimming and cycling) weight loading. These strength and resistance exercises help to increase muscle and bone mass while also preventing bone fractures caused by osteoporosis.
How should we begin osteoporosis weight-training exercises?
Many health experts recommend that osteoporotic patients focus their weight training exercises on the back, hips, and knees. Warming up for 10-15 minutes before beginning weight training exercises is essential, as cold muscles are more prone to injury. Warming up with brisk walking or any aerobic exercise raises body temperature and increases blood flow to the working muscles.
Weight training can be done at home or in the gym using resistance tubing, body weight, free weights, cable suspension training, or weight machines. You can start with a weight that is heavy enough to tire your muscles out after a few repetitions and gradually increase it. To make muscle and bone stronger, you must fatigue them to the point where you cannot perform another repetition.
Numerous studies show that a single set of 12 to 15 repetitions of proper weight strength training is just as effective as three sets of the same exercise. Allowing your muscles to recover between workouts is just as important as weight training. As a result, one full day of rest is required.
To avoid injuries and worsening symptoms, it is critical to use proper weight training techniques. If you are new to weight training, consult your doctor and a fitness specialist to determine the best exercise for your bone health.
What are the advantages of weight training?
Weight training is an essential component of any wellness program. It has numerous advantages, including:
Our muscle mass decreases as we age and our body fat increases, but we can restore and enhance our muscle mass with a strength training routine.
Wight training exercises promote bone density.
It lowers the risk of osteoporosis while also protecting joints from injury.
Increased muscle mass improves balance and reduces the risk of falling.
We can control our body weight with regular strength training exercises.
It boosts our metabolism.
Other chronic diseases, such as back pain, arthritis, diabetes, heart disease, and depression, can benefit from weight training exercises.
Daily exercise and aerobics improve thinking and learning ability in older people.
It improves our performance in daily activities, thereby improving our quality of life.
When you incorporate weight training exercises into your daily workout routine, you may notice increased bone strength, increased muscle mass, and a reduction in osteoporosis and bone pain symptoms. Begin doing these beneficial exercises today to improve your quality of life.
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